Mount Hood

Spooky treats

A photo of Burgerville’s Vampire Slayer Cheeseburger and sweet potato fries. | Photo by Belen Ponce Leal

Oct 29 2025 | Belen Ponce Leal | Lifestyle Editor

It’s always interesting to see what kind of menus companies can come up with for a spooky season. Whether it be dyed foods designed to look like pumpkins, sweet ice cream treats with candy bits in them or some locally sourced ingredients used creatively, there is no end to the trend. I thought it would be interesting to discover what kind of spooky-themed foods to try out before the end of the month.  

Burger King is well known for their advertising of their special limited-time menus. Right now, they have what they call the “monster menu.” The main staple of the menu is the  Jack-O’-Lantern Whopper. It is a version of their famous Whopper burger with a “naturally colored orange bun” with black sesame seeds. While it does have a festive appearance, it has been described by many as tasting basically the same as a regular Whopper burger. Some other items they are selling are Vampire Nuggets, Mummy Mozzarella Fries, the Franken-Candy Sundae and, at certain locations, a trick-or-treat basket. 

At the moment, McDonald’s might not have much of a Halloween menu as they are currently focused on their Monopoly-themed one, but the Boo Buckets have returned once again. During October, McDonald’s will give out Happy Meals in what is called a Boo Bucket. They are plastic containers that can double as trick-or-treat buckets. The classic designs have returned, which are the ghost, pumpkin and goblin. However, there are two new additions to the roster this year, which are a black cat and a zombie bucket. 

IHOP has come out with some delicious pancake flavors for the season. Obviously, the pumpkin spice pancakes have returned, with the option to make them a short or full stack. They have been described as tasting very good, soft and buttery. The item that I find the most interesting and most delicious is the coffee cake pancakes. Made with cinnamon streusel, cinnamon spread layering and cream cheese icing, these coffee cake pancakes have a delicious crumbly texture. 

Burgerville is known throughout Monmouth for being a great place to eat, as it prides itself on locally sourcing its ingredients. All their food is fresh and delicious throughout the year.

Their seasonal menu is composed of their pumpkin shake, apple crumble sundae, harvest cider iced tea, sweet potato fries and, their star of the menu, the Vampire Slayer Cheeseburger. This burger, along with all of their others, has a pasture-raised natural beef patty. The cheese on the burger is called Face Rock Vampire Slayer Cheddar, which is cheddar with a strong dose of garlic in it. That, combined with arugula, which is a leafy green vegetable with a sort of peppery, nutty flavor, makes the burger a fantastic mix of various flavors. 

Every restaurant has a different strength, whether it be in design or flavor. I love how every year Burger King can come up with a menu that looks amazing, and even though it doesn’t taste very different, it is at least aesthetically pleasing. I also enjoy how Burgerville can come up with some amazing combinations of flavors in their burger while still being naturally sourced. While not all seasonal food is created equal, it is always endearing to see what companies can come up with to create delicious and good-looking cuisine. 

 

Contact the author at howllifestyle@wou.edu

Let’s get physical

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training. 

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day. 

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness. 

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy. 

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try. 

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation. 

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels. 

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health. 

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group. 

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

Coastal health benefits

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

About an hour away from Western is the Oregon coast. Its scenic beauty is a natural sanctuary that offers powerful benefits for the mind, body and soul. The combination of fresh air, ocean waves and natural surroundings can enhance one’s well-being, reduce stress and promote a healthier lifestyle. 

The coast provides many benefits, but boosting mental health is among the most important. Where the water meets land promotes mindfulness, which helps people disconnect from their responsibilities and daily pressures. Its rhythmic waves have a calming effect on the brain, reducing anxiety and stress. Spending time at the coast fosters a deeper connection to nature and encourages environmental awareness. As the protections on our natural environments are not as strong as they once were, it’s important to take time to enjoy the simpler things in life, and the coastal environment is reminiscent of a simpler yet fulfilling life. The open horizon and vast ocean give a sense of freedom and perspective, making problems seem more manageable. 

Another benefit of the coast is the improvement of physical health. Compared to walking on solid ground, walking or jogging on sand improves balance, strength and endurance due to the uneven terrain. Breathing in the salty air can clear the lungs, as it acts as a sort of natural decongestant, making it especially beneficial for those with asthma or other respiratory conditions. The coast also has activities like hiking and beach sports, making exercise feel more enjoyable rather than like a chore. 

Immune and health benefits are a third benefit of the coast. The ocean breeze contains negatively charged ions, which improve oxygen absorption, boosting one’s mood. Studies suggest that people who live near the coast report higher levels of life satisfaction and lower levels of stress. The coast is typically exposed to more sunlight, and sun exposure helps the body produce vitamin D, which is essential for strong bones, immune health and mood regulation. It also increases serotonin levels — a neurotransmitter that enhances mood and promotes feelings of happiness. Although the seawater is quite cold, it contains minerals like magnesium and iodine — promoting skin healing and circulation. 

Lastly, fresh seafood is especially important for one’s health. Seafood is packed with essential nutrients that support overall health, making it one of the healthiest choices available. Its lean protein keeps one fuller for longer and reduces cravings. It also promotes heart health by reducing the risk of heart disease. With seafood being rich in omega-3s — DHA and EPA — it improves memory, focus and cognitive function. This in turn can reduce the risk of some neurodegenerative diseases. For those who workout, omega-3s speed up muscle recovery after exercise. These nutrient powerhouses support brain health, heart function, immunity, skin and one’s overall well-being. 

Visiting the coast provides a natural escape that nurtures both the body and mind. In a world dominated by screens and schedules, the beach offers a digital detox and a chance to further one’s peace in a natural setting. Breathe in the salty air, let the waves wash away the stress and embrace the healing power of the ocean. 

Contact the author at howllifestyle@wou.edu

Dorm decorating

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Making one’s own space is extremely important in college. This chapter in life is full of excitement, new friends and new experiences. Although it’s easy to settle for bare walls, only sticking with the provided furniture, decorating one’s room has a significant impact on their mental well-being, self-expression and overall college experience. Here are a few reasons why decorating is important. 

The dorm room is one of the few places where students can fully express themselves. Personal touches like family and friend photos, favorite posters or other mementos to remind one of where one comes from can help anyone feeling homesick. At the end of a busy day, a student’s dorm room becomes a sanctuary for relaxation and recharging their social battery. Soft bedding, throw pillows and lighting work to create that relaxing environment. For students looking to choose a style, here is a list of popular themes: minimalism, boho chic, 70s style and much more. Personal expression and decoration don’t have to fit into a single label.

When making new friends, one will end up hanging out in their rooms. A decorated room can be a great conversation starter, or for when new roommates move in. Having a well-decorated space can feel more welcoming to guests. 

Stress is a normal part of the college experience, but that doesn’t mean it should follow one into their room. Creating a personal and colorful space is a powerful influence to one’s mental health. According to Mental Health America, “Happy, bright colors can increase your mental activity and leave you feeling rejuvenated and energized.” An aesthetically pleasing environment improves one’s mental health and can even make one feel more productive. 

Even though a dorm room is small, there is plenty of space to make it one’s own. It’s a fun and creative way to express oneself. So, grab those fairy lights, fluffy blankets and meaningful decor — the room is waiting.

Tips to decorate on a budget:

Bring in the greenery 

Plants have several benefits that directly affect its owners. Plants are therapeutic, improving one’s mental health, helping one to recover from illness faster and contributing to a good flow within a feng shui lifestyle. Some popular bedroom plants are lucky bamboo, succulents, snake plants and Pothos. 

Thrift shop

Thrift shopping has great options to find affordable decoration items that fit one’s style. Lamps, vases, frames and baskets are among the most unique decor that won’t break the bank.

Think multifunctional

Furniture that serves more than one purpose is extremely helpful for any student. One should look for under-bed storage with drawers and ottomans. 

Understand what’s allowed in the dorm

As one gets creative with decorating, it’s important to understand what is allowed — and, more importantly, not allowed — within the dorms. Candles, halogen lamps, vacuums and toaster ovens are among the most popular items that are prohibited in the dorms. Any student needing a refresher should look at the “FIRE and LIFE SAFETY” and “The Guide to Residential Living 24-25” on Western’s housing page. Some safe alternatives for the most popular prohibited item — candles — are diffuser sticks, essential oil diffusers and Scentsy warmers. 

Use peel-and-stick items

Students have likely heard this a million times already, but Command strips are our best friends when one wants to hang up any art and hooks without causing damage to walls. 

Contact the author at howllifestyle@wou.edu

Finding your center

Written by: Isabelle Jones | Lifestyle Editor

For thousands of years, people have been practicing the ancient art of yoga. The combination of physical postures, breathing techniques, meditation and ethical principles cultivate a harmonious balance between the body, mind and spirit. Yoga offers numerous benefits to anyone, no matter their age, fitness level or lifestyle.

Among the benefits of this practice is its adaptability. Yoga is a spectrum. From gentle stretching to advanced poses that challenge strength and flexibility, it can be tailored to one’s specific needs. With adaptability, this practice isn’t simply about getting into shape or achieving the perfect pose — it’s about honoring the body. This honor develops a sense of balance, peace and strength. 

Emotional well-being is another benefit that comes with yoga. When it comes to fitness, many think about the body, but overlook the mind and soul. Yoga can help one to regulate their emotions and feel completely relaxed. The increase in emotional well-being can potentially reduce the symptoms of anxiety and depression. Once a person is able to connect their mind, body and soul, then everything becomes balanced. 

One cannot forget about the many benefits yoga provides to the heart. Being heart healthy is extremely important since heart disease — heart attack and stroke — is the leading cause of death in the United States. Heart disease can be prevented through physical activity. Yoga has all the essential components of a healthy body and is a perfect style of workout for anyone on a budget. Each pose targets different muscle groups, allowing this practice to become a full-body workout that doesn’t require any equipment. 

If one is looking for a few yoga poses then look no further.

Downward Dog — Keep both toes pointed towards the front of the mat and sink the heels toward the floor, with the weight mostly in the legs and reach the hips high with heels stretching toward the floor. This pose is a great stretch for the hamstrings, calves, shoulders and back while also strengthening the arms and legs.

Warrior I — Start in a standing position, step one foot back and align the hips and shoulders. Keep the arms overhead and engage the core and legs. Look forward while holding the pose for a few seconds, then breathe with control. This pose helps to build strength, stability and flexibility in the legs, hips and upper body. 

Cat-Cow stretch — Start out on all fours. For the cow pose, inhale while dropping the belly to the floor and lifting the chest up. The cat pose starts with exhaling and rounding the back towards the ceiling. This is a simple and effective pose for increasing flexibility and relieving tension in the back. 

Child’s pose — This grounding pose helps to relax and gently stretch the body. Start on the knees, then sit back on the heels and extend the arms forward. Lower the forehead to the mat and breathe deeply. It provides a gentle stretch for one’s back, hips, thighs and ankles. It also does not challenge strength or balance. 

Corpse pose — This is among the most important poses as it becomes a transition from one’s yoga journey to returning to the responsibilities of our daily lives. Having the body remain still for a period of time challenges the mind to find inner peace and calmness. 

Yoga is a powerful and simple way for anyone to improve their health and find inner peace. If one doesn’t know where to begin in their yoga journey, then look no further than Western’s campus recreation. This Winter term, the Health and Wellness Center has yoga classes on Tuesdays and Thursdays from 5:10 – 6 p.m. and 6:10 – 7 p.m. 

Contact the author at howllifestyle@wou.edu

    Women’s soccer

    Written by: Quincy Bentley | Sports Editor

    Western’s women’s soccer team recently wrapped up their 2024 season, finishing with a solid record of 6-6-8. Under the leadership of a talented roster and dedicated coaching staff, the Wolves proved to be a force in the Great North American Conference, earning respect as a team that never gave up, no matter the challenge. From close victories to standout performances, the 2024 season was filled with unforgettable moments that will stay with players and fans.
    California native Lauren Rose, a junior midfielder for the Wolves, was a key factor for the program this season. Since her first year, Rose has been an essential part of the team, and her dedication both on and off the field embodies the spirit of soccer at Western. With plans to return for her senior season in 2025, she remains a cornerstone of the program.
    Rose’s love for soccer began at the age of four, and her passion for the game has only grown over the years. When asked why she plays the sport, Rose said, “What kept me in it this long was how much I loved the game. I’ve met so many people through soccer, and it has brought so much into my life.”
    A typical day for Rose starts with early morning weightlifting sessions, followed by classes and a mid-day break to recharge before practice in the afternoon. Her evenings are spent with her roommate, cooking dinner, relaxing or catching up on homework.
    On game days, her schedule shifts to focus entirely on mentally preparing for the task at hand. Rose’s pregame routine starts by taking a morning walk, partaking in classes and then getting ready by heading into the program’s clubhouse to get hyped up with her go-to tracks, including Kanye West’s “Can’t Tell Me Nothing” and Drake’s “Headlines.” Rose truly embodies the balance required of a student-athlete. Her daily routine during the season reflects the discipline and commitment it takes to compete at the collegiate level.
    Outside of soccer, Rose spends her free time hanging out with family and friends, snowboarding, shopping and staying in shape. “Since I’ve been involved in a sport my whole life, working out is something that just comes naturally to me,” she said. These hobbies give her a healthy balance to the intense demands of her life as a student-athlete.
    For those looking to follow in her footsteps, Rose offered some valuable words of wisdom. “You’re blessed to even have an opportunity to become a college athlete. No matter what level you’re at, you truly get out what you put in. Every opportunity you have to grow — take it.” For anyone seeking to pursue and succeed in their sport at a high level, Rose’s advice should be taken into consideration.
    When asked about the dynamic of this year’s team, Rose said, “Our success this season wasn’t just built on talent, it was built on trust and a strong team culture. We prioritize team bonding a lot, spending time with each other on trips and always making an effort to support other teams at (Western) by showing up to their games. At the end of the day, it’s really about building each other up.” This culture has created a sense of family that helped the Wolves push through the ups and downs of their season. From cheering each other on during practices to making memories on the road, it was evident that the team had a close-knit nature.
    Senior goalie Sophia Pierce, who also works for “The Western Howl,” contributed heavily to the Wolves’ defensive game this year. Pierce had a breakout season, earning a spot on the all-GNAC Second Team, as well as multiple Defensive Player of the Week Awards. In just six games of play, Pierce was able to rack up an impressive 16 saves and two shutouts, earning her notable recognition throughout the conference. Other standout players on the team include Jada Foster, who was selected first-team all-GNAC, as well as Ciara Garcia and Lula Sadler, who were both selected second-team all-GNAC.
    One of the most memorable games in the 2024 season included the Wolves’ dominant win over Saint Martin’s University. Western put on an offensive and defensive clinic, showcasing their ability to control all aspects of the game. Juniors Olivia Johnsrud and Emma Smith each scored a goal of their own, while first-year Kameron Wilmsatt added the final blow with a penalty kick, pushing the score to 3-0 in the Wolves’ favor.
    It is safe to say that the 2024 season was a testament to the strength and potential of women’s soccer here at Western. With a roster of talented players and coaches, a supportive team culture, and the return of key leaders like Lauren Rose, the Wolves are destined for even greater achievements in 2025.
    While the season is over, the memories, lessons and bonds formed throughout this year will continue to shape the program for years to come. As the team reflects on their journey, one thing is clear — the future is bright for Western’s women’s soccer.

    Contact the author at howlsports@mail.wou.edu

    Social media presence and how it can affect the future

    Tips for making social media pages professional

    Sarah Austin | Lifestyle Editor

    We live in a time where social media is used by almost everyone for anything from communicating with friends or family, storing photos, promoting businesses, to much more. When applying to a new school, program or job, it is important to check one’s social media presence beforehand. 

    Students have experienced employment rejection based on posts they may have forgotten about or did not think about when uploading. People may be unaware that prospective employers check our pages, and they do it for many reasons such as gauging personality, professionalism, if a resume matches and so on. Here are some tips for cleaning up social media that can help protect oneself in the future.

    • Go through old posts and status updates searching for any unprofessional things such as derogatory comments, confidential information from a prior job, drama and inappropriate photos.
    • Photos holding alcohol, partying or otherwise inappropriate activity should be archived.
    • Make accounts private in settings, and on Facebook, choose “Friends” for activity, or “Just me” for posts that would be best kept personal.
    • Double check resumes and what is listed on social media for any inconsistencies on dates, volunteer work or jobs.
    • Deactivate or delete old profiles that are no longer in use. This will give a clean search and also keep emails free of spam.
    • Google oneself to see what potential employers will see.
    • Check personal following lists on all accounts, removing any controversial or inappropriate pages.

        This does not mean a person has to censor their life and have no control over their accounts. It is a word of caution to be aware of what is being put on the internet and who may see it. A rule of thumb is if it would be uncomfortable to show a supervisor, do not post it. 

        Contact the author at lifestyleeditor@thewesternhowl.com

        An interview with Crystal Ross

        Written by: Gretchen Sims | Editor-in-Chief

        The first face students see when walking into the Student Health and Counseling Center is often Medical Receptionist, Crystal Ross, always donning an earnest, welcoming smile. Her friendly demeanor fits right in with the center — as if she’s always been there — but what many students don’t realize is that it took a lot to get there.

        While Ross is best known for her work at the front desk of Western’s Student Health and Counseling Center, she spent many years working in the field before settling down at Western.

        “Well, I met my husband in 1997, and we were both working in the same company in Dallas. The economy was a little unstable and the person who owned the company was selling it and so I told my husband, ‘If we’re both here when this place goes down, or goes under, because I’m pretty sure it’s going to, we’re gonna be in trouble,’” Ross said. 

        Ross then made the ultimate decision to go to school for Medical Billing and Coding. She went to a trade school for a year — working graveyard shifts at the company with her husband and going to school during the day. 

        After receiving her certification in Medical Billing and Coding, Ross took her internship, or practicum, at West Salem Family Practice. When a receptionist position opened up, she decided to apply.

        “It was like a step, a foot in the door, and within three months, they had an opening in their business office so I ended up getting to go into the business office and use that Medical Billing and Coding knowledge that I had. And, so I was there for nine years, and a friend of mine, who was also a coworker, she had come to Western and was working in the Student Health and Counseling Center and she’s like ‘I think you’d really like it here, they have a receptionist position open; you should apply,’” said Ross.

        Ross felt that there was nowhere to go in her job at West Salem; she felt like she couldn’t move up and had no room to grow anymore, so she decided to take the opening at Western.

        “I guess the rest is history. They told me when I interviewed there would be potential for me to do some Medical Billing — that they were trying to get that started — and I have done some Medical Billing and Coding here. I used to have an office in the back, here, and then when COVID happened, and we lost some of our employees, I went back up front, and I feel like I really just thrive there,” Ross said.

        Ross has come to love her home here at Western. 

        “My favorite part about (Western) is definitely the students… definitely the students. I love working with the students, I love getting to know them. I try really hard to remember things about students and what they tell me.”

        Unlike some larger schools, Western has the unique privilege, in part, due to its size, of fostering strong and consistent communication between departments. 

        “…I also really like that I can reach out to someone in other departments and know that they’re going to do their best to help me. Whether it’s helping me personally, or helping me help a student, I just think that Western being as small as it is, we really do well at helping each other help the students,” said Ross. 

        Ross loves animals. At home, she has two rabbits, four cats, three dogs, a lizard, a snake, two horses, six ducks and 12 chickens, so, naturally, she feels passionate about the SHCC’s local squirrel. 

        “Oh my gosh,” said Ross “I love the squirrel. I love all of the squirrels on campus, I just think they’re such a fun, neat animal and so I’ll see this little guy hop around on the sidewalk in front of our building, you know, of course, in and out of the trash can. I call him Benny… I just thought it was a cute name and… I gave him food one day… ooh I know… I gave him a little peanut. I know, I don’t make a habit of that, because I don’t think they really want you feeding them, but… so yeah, Benny hangs out, I see him every day, running around, in front of the Student Health and Counseling Center — he’s our little mascot,” Ross said. 

        Working with students is a passion of Ross’s: she loves every one of them here at Western, but oftentimes, at the front desk of the SHCC, Ross sees them at their lowest. Ross is widely regarded for her optimism and friendly and welcoming personality, and while it’s not always easy, Ross always manages to keep a beaming smile on her face. 

        “I had a pretty traumatic childhood myself, and once I got away from the trauma, and I realized the things this person had said about me were not true — it was my ex-stepdad — I just thought, I need to be a cycle breaker, I need to be someone who cares about other people and shows that I care about other people,” Ross said.

        Ross attests to the importance of putting her best foot forward when she walks through the doors of the SHCC each morning.

        “My goal when someone walks through our doors is for them to have a positive experience because oftentimes they aren’t feeling well. So, if just smiling and being kind can help them feel better, that is my goal. A friendly face can make all the difference,” said Ross. 

        “I always tell my kids that, even if I’m having the worst day, none of my students are ever going to know — that I’m having a bad day — because I need to be the person that students can come to and know that they’re going to be taken care of, regardless of how my day is going. I want to be that positive light, I want to show people that I care about them, so I just think that I come to work every day knowing that I am impacting so many people’s lives. That just helps me keep that positive attitude, because I know that everybody has things that they’re going through and sometimes, all you need is one person to be kind to you and that can change your whole entire day — it could change your whole entire mood — and so if I can be the person who is the bright light for that person’s day, then that’s what I want to do,” Ross continued. 

        Besides simply being a bright light to the students here at Western, “I also have the privilege of helping these young adults learn how to navigate the healthcare system, which can be overwhelming for anyone. A lot of students are far from home and need guidance. I feel honored to be part of helping them grow and learn. I am a mom, so I think about how I would want my children to be treated,” said Ross.

        Ross has several tattoos ranging from her first, which is of her favorite Disney character, Eeyore, to a Gemini astrological sign as a memorial to her father. 

        “Then I have one more, it’s on my chest here, so I was a teenager in the 90s, so 90s grunge and alternative music, that is my jam — that’s my favorite thing. My most favorite band in the world is Soundgarden, which was actually my very first concert when I was 18, and Chris Cornell, who is the lead singer of Soundgarden, completed suicide about almost seven years ago. That was really hard for me because my childhood was… traumatic, and music was my outlet. If I was having a bad day, or just needed to be calmed down, music was always my outlet.”

        Ross has had the tattoo since Cornell passed away.

        “This, here, is Chris Cornell’s autograph, and then this is the lyric from the song ‘Black Hole Sun’ and it says ‘No one sings like you anymore,’ and I thought that was appropriate because no one will sing like him, and that was a song that he wrote,” Ross said. 

        Ross loves all of her students — “Yes, I refer to all of you as my students,” — and wants them to feel seen, heard and validated. She aims to make the SHCC as welcoming to students as possible. 

        “My goal when someone walks through our doors is for them to have a positive experience because oftentimes they aren’t feeling well. So, if just smiling and being kind can help them feel better, that is my goal. A friendly face can make all the difference,” Ross said. 

        With all of that love for students, Ross wanted to leave them with a piece of advice.

        “Always believe in yourself because even if you feel like the weight of the world is on your shoulders, it will get better. It will get better. There are people out there that care about you and want you to succeed. Sometimes you don’t always know who those people are and they’ll come into your life when it’s the right time,” said Ross. 

        The SHCC is a fantastic resource for Western students. Whether it is to just stop by for a piece of candy, to get some studying done or to, of course, make a counseling or doctor’s appointment, Ross wants students to feel welcome and encourages them to swing by at any time. 

        “I know that it’s my job, but it’s also my honor and my privilege to serve the students. I know it’s a job, you get paid for it, but it’s definitely something that I enjoy doing and I love coming to work every day and knowing I am making a difference.” 



        Contact the author at howleditorinchief@mail.wou.edu

        Budget bougie grocery guru

        Written by: Liberty Miller | Lifestyle Editor

        Content warning: this article contains mentions of weight, nutrition, eating and fitness. 

        Eating well in college can be a challenge, just as much or even more so than getting good grades, working out or balancing one or two jobs on top of being a full-time student. Having gone through the experience of working two jobs, being a student-athlete and writing for the Howl, this article is based on real-life circumstances, making this a comprehensive and achievable guide for even the busiest of individuals to follow. 

        The goal of general nutrition in college is not to lose or gain weight, nor to optimize performance or to become a superhuman. At its very core, nutrition maintains the homeostasis of the body. It ensures that one has enough energy to get through the day, to regulate the nervous system and digestion and to increase the quality of life for the individual. 

        Keep in mind that this guide is not published by a medical professional. 

        The power of meal prepMeal preparation is an amazing time management technique along with the assurance that proper meals are eaten throughout the week. If properly sealed, a four-day meal preparation cycle is perfect for ensuring no food will spoil, offering four days of stress-free breakfast, lunch or dinner. It also discourages eating out, which is not inherently bad, but going out to eat can make is easy for one to miss out on vital nutrient groups and force an even tighter budget.

        When meal prepping, it’s important to include all major food groups — fruits, vegetables, grains, protein and dairy. If one chooses not to eat one of these food groups due to a condition or any other reason, it is important to continue to get the nutrients required from those food groups. When it comes to the kind of food in the meal prep, that is purely up to the individual, and it is important to listen to one’s bodily intuition when choosing what feels good to consume. 

        As for the time involved in the meal prep, two to three hours every four days is the benchmark for this system to be successful. For example, if one has a Saturday off work and classes, meal prepping on a Saturday and Tuesday evening would be a proper cycle. 

        Finding creative ways to consume — As college students, it is a universal struggle to access affordable and readily available fresh food. Finding ways to budget and store fruits, vegetables and meats can be challenging, but not impossible. 

        Frozen fruits and vegetables are largely the same as freshly bought ones and can be stored for long periods. These can be incorporated into dishes such as oven-roasted vegetables, smoothies and even eaten as-is. Unless the frozen product has some sort of sauce or syrup added, it is an option that is just as healthy and may be more practical than fresh produce. 

        Fresh meats don’t have to be expensive either — many meats are similar in fat to protein content, but meats like pork loin are affordable compared to ahi tuna steaks or top sirloin and still contain high amounts of protein. Eggs are one of the most notorious sources of cheap protein and can easily be incorporated into almost every meal. 

        Grocery shopping options around the Monmouth and Salem area include Winco Foods, Grocery Outlet, Costco and Safeway. A multi-pronged approach to grocery shopping may be more effective than finding one store — Costco will have better price-per-unit deals on items such as Annie’s mac and cheese, Kodiak Cakes, loaves of bread and soups; Roth’s Fresh Markets will be able to cut and portion fresh meats to fit one’s budget and stores such as Grocery Outlet have the best deals on frozen fruits and vegetables. 

        Liberty’s recipe recommendation corner —A personal favorite lazy recipe is Nongshim brand Tonkotsu ramen, topped with an egg and pork loin for a high-protein meal, sided with fresh blueberries or whatever fruit or vegetable choice one prefers. Per unit, the ramen, egg and pork loin are a meal that costs less than five dollars and takes around 20 minutes to prepare if the egg and pork loin are fresh. 

        A well-balanced option for mac-and-cheese lovers — Purchase a quarter to half a pound of fresh steelhead trout — Roth’s Fresh Markets is a good option — prepare it with one’s preferred seasonings, wrap it in foil and cook it in the oven – when that is being cooked, heat water to make a simple box of Annie’s white cheddar mac and cheese shells, as well as a separate pot to heat up a frozen vegetable mix, preferably with green beans, peas and carrots — the frozen vegetable packs are available for less than a dollar at Grocery Outlet. Top the mac and cheese with the portion of steelhead and mix in the vegetables. 

        Contact the author at howllifestyle@wou.edu

        Mental strength transforms you

        Written by: Liberty Miller | Lifestyle Editor

        To preface this article, I am a terrible role model to follow. I do way too many activities, have way too little time and rely far too heavily on the luck I’ve had making it this far. I am in the volleyball program at Western, which is incredible to be a part of. A large portion of that is because our weights performance coaches, Coach Jo and Coach Metzgar, do their job so well that the only thing we have to do is sleep, eat and show up. The hard part is being able to mentally show up day after day. 

        Everybody has heard the famous saying, “The mind gives up long before the body does.” Nobody knows that saying better than me and my team during our twice-a-week cardio sessions. I’ve had struggles with a busy schedule, as well as having attention-deficit hyperactivity disorder which makes it difficult for me to focus and perform actions correctly. It manifests during weights, when I have to remember our barbell complex or during practice, when I forget — once again — to open up my angle during serve receive. Last quarter, I was putting in 32 hours of work in addition to working another job, schoolwork, volleyball and weights sessions. 

        It’s frustrating and mentally taxing. If you’re in a similar situation, you know exactly what I’m talking about. When life steps on you every day, refusing to stop and humbling you in ways you didn’t even know were possible, the mind has two choices: it can either collapse or it can grow some muscle to hold up all that weight. 

        I remember thinking to myself in mid-March, “Maybe I just wasn’t made for all this. Is this where my athleticism stops? Is this my limit?” Looking back on it, my brain and body needed a break, and I went home for spring break, to vent and reflect on what I’ve been feeling so far. What flashed through my mind was all of those times I thought I wouldn’t make it through cardio. 

        I decided that my new belief is — when something is wrong and my mind is tired, I’m going to fight for myself and believe in my potential. I made a few decisions to push myself forward. I took some weights off of the barbell in my brain. I started ADHD medication, I put my foot down at work — weekends only, so volleyball and school take precedence. I even reorganized my room and started opening my blinds so the sun could attempt to fix my circadian rhythm in the morning. Now, who knows whether the changes will be sustainable. However, I’ve already felt like I’ve successfully spotted my brain after it failed a lift. I took some weight off, and I worked my way back up again. Now, the weight moves easier, because I believe in my potential. 

        Contact the author at howllifestyle@wou.edu

        The faster the fashion the faster the controversy

        Written by: Taylor Duff | Freelancer

        Fast fashion populates many people’s homes and lifestyles, making familiar fashion brands such as Nike, H&M, and the cheapest on the market, Shein, extremely popular. 

        The brand has become highly desired on the internet because of the thousands of influencers who participate in showing clothing hauls — to sway customers to make mass purchases of items due to their impossible-to-beat prices. The prices of clothing on Shein are just a fraction of what all other clothing brands charge — making over-consumerism undeniable. 

        Shein is an internet-based retailer in Nanjing, China that was founded in 2008. Due to the rise of social media, Shein became an overwhelming success in 2020. As popular as the company is, Shein has been followed by much controversy throughout its standing.

        One example of this is speculation on whether or not the company properly pays its employees or that its employees are being subjected to rigorous hours — also known as forced labor. 

        With the mass amount of clothing being produced, and trends changing constantly, it’s hard for many consumers to believe that clothing items can be made and shipped promptly without constant movement. 

        Another complaint with fast fashion, with Shein at the core of the debate, is that, because of the large consumerism especially with social media influencers, a lot of this clothing is contributing to landfill pollution. Many fast fashion companies, like Shein, have been accused of burning their unused clothing to keep up with seasonal trend demands for new and more sought-after pieces. 

        Many high-end brands such as Ralph Lauren and Doc Martens have sued Shein for copyright infringement, saying that Shein has stolen ideas and designs, making their products closely resemble the higher-end brands. From a consumer perspective of those who can’t afford the higher-end prices, Shein could be a great alternative.  

        Many fast fashion companies face similar charges and many brand owners and designers have sued. Similarly, Shein has racked up many lawsuits — many of which are ongoing. 

        Another company that is receiving controversy, and, not surprisingly, competes with Shein, is Temu. Temu is another online retailer that has been accused of collecting user information to track trends and personal information. 

        Temu does what Shein and many other brands do and makes faster, cheaper products to sell at a massive scale and sway consumers to purchase more. These are allegations many online marketplaces have received. 

        Overall, being aware of spending habits and the quality of clothing, as well as how much is being bought, is important because it contributes to how much is being produced. People purchase clothing and dispose of it just as fast. It makes perfect sense to get the quickest and cheapest fashion possible for the same styles the high-end brands are producing. 

        Finding more efficient and safe ways to donate and recycle is important. Just being aware is all the better; purchasing affordable clothing is a wise choice, but spend wisely and help save the planet. 



        Contact the author at: tduff23@mail.wou.edu

        Online dating safety tips

        Written by: Taylor Duff | Freelancer

        In today’s modern world, finding love is more than difficult as everyone can, in a millisecond, reject a profile they see while scrolling the many dating apps. By chance, scrolling through these apps, one might find someone who intrigues them. This person is perfect. They are funny and their values align with yours. The future looks bright! Now there reaches a point when a suitor is acquired and both participants feel things are going well enough to meet. When it comes to online dating, there are a few crucial things to keep in mind. 

        Creating a profile — When creating a dating profile it is best to avoid using photos or videos of oneself in places that can be traced or reveal personal information.

        Displaying interest — When it comes to displaying one’s interests and facts about oneself, keep it clear and subtle. Be clear about what one expects from the app; this helps others determine the difference between a real and fake account. 

        Discretion — Be discreet: use only a first name or nickname on one’s profile, and refrain from displaying anything like a phone number or any other personal identification. 

        Scams — Be aware of scammers. The internet can be a dangerous place and that includes dating apps. People might ask for money, personal favors or more personal information than what one should be willing to give. If this occurs, it’s best to unmatch and block the user. 

        Getting to know someone — If one is matched with someone they like, talk to them as much as possible and get to know them as they will reciprocate interest. This also ensures the person one is speaking to is real and of course, is interested. 

        Video chat — Video chat and talking over the phone is not only a great way to communicate with a suitor but also to feel safe. 

        Meeting up — If one chooses to meet a person through a dating app, it’s best to meet in a public setting during the day where other people are around.

        Have a means of escape — Driving oneself ensures a safe way out if things go awry.

        Share, share, share — Share the name of the person as well as their profile and location one intends on meeting.

        Now with all these tips in mind, online dating can be safe and secure as we watch out for our well-being and potentially find our person. Love can begin and the swiping is over. Just remember that dating in this modern world can be a fairytale.   

        Contact author at tduff23@mail.wou.edu

        How Washington and Oregon shape culture in the PNW

        Written by: Liberty Miller | Lifestyle Editor

        The first things that come to mind when asked about the Pacific Northwest are somewhat stereotypical — trees, coffee, cult classics like Twilight and Grey’s Anatomy and the inevitable rainy sky. 

        Taken at face value, all of these subcomponents of Pacific Northwest society seem one-dimensional, however, our little corner of the world has a rich, encompassing culture, filled to the brim with small moments of joy. In a place where cloudy days consume 222 days of the year, we have managed to create a special space where art, caffeine and the environment coincide to procure the comfortable place we all call home.

        We are approaching those times now. The residents of the Northwest are prone to seasonal depression — most of the time shut in by circumstance. As a result, we create sanctuaries to nurture our minds and enjoy the creative and diverse individuals around us. Locals light up indoor spaces with their art. Social events, clubs, family and friends tuck us into close proximity, making our days just a little more bright. Our region’s rich and deeply enmeshed relationship with coffee brings many of us warmth and energy. 

        Many of us line our rooms with plants, real or fake, to bring the outdoors to our bedside. Many of us watch comfort shows, and to no surprise, a few of those hit close to home. Movies like Sleepless in Seattle, The Twilight Saga, Ten Things I Hate About You, Halloweentown and The Goonies show off our little corner of the world, and we find solace in our sparse representation. 

        Although the population of this area is vast and numerous, our cities and towns remain close. There is a sense of togetherness when the rain drones on for days because we know that it is dancing on everyone’s rooftop, muddying every shoe that steps outside. Millions of people ordering coffee from their favorite shop; millions of paintings and posters lining the walls of shops and institutions; millions of warm moments spent with those who are close to us — 

        While we cherish those times when the sun shows herself, we do not need her to create light for us. We can do that for ourselves.

        Contact the author at howllifestyle@wou.edu

        Spring into spring break

        Written by: Jude Bokovoy 

        Spring break is rapidly approaching. Some students have been awaiting it for months with a full itinerary of what they want to get accomplished over the week. Others are just looking forward to having a break from classes. No matter what category one falls in, here are a few ideas of what one could do during their break depending on their location and mood. 

        Hometown spring break: Everyone has different feelings towards their hometown. Here are a few things to do to bring back some memories and make the most of one’s break. 

        Monday — Unwind at one’s favorite coffee shop and read a good book.

        Tuesday — Spend time with a family member doing a nostalgic activity.

        Wednesday — Have a picnic at a lookout or park.

        Thursday — Window shop through downtown to see what’s new.

        Friday — Catch up with family members.

        Saturday — Do an activity that one is unable to regularly do,  such as skiing or windsurfing.

        Sunday — Take a drive through town to see what has changed and what has stayed the same.

        Lowkey spring break: This is for those who want to spend their break taking a break. 

        Monday — Call a loved one. 

        Tuesday — Pack a picnic to take to a local park. 

        Wednesday — Go out to breakfast with a friend. 

        Thursday — Watch one’s favorite movie.

        Friday — Cook oneself a nice dinner. 

        Saturday — Have a self care day.

        Sunday — Create a mood board.

        Reset spring break: This schedule is for those who need to reset their atmosphere and headspace.

        Monday — Put on a face mask, paint one’s nails and take a bubble bath.

        Tuesday — Go to the library or a bookstore to find a book to read throughout the break.

        Wednesday — Clean one’s space.

        Thursday — Visit a coffee shop to read and sip on a delicious drink.

        Friday — Bake muffins to have for breakfast.

        Saturday — Paint something to hang up in one’s living space.

        Sunday — Deep clean one’s place to take on spring term fully reset.

        Adventurous spring break: This is for people who live around the Monmouth area that are itching to go out and explore with a companion. 

        Monday — Spend the day in Lincoln City.

        Tuesday — Go to an aquarium.

        Wednesday — Explore the outskirts of Portland. 

        Thursday — Go on a hike.

        Friday — Watch the sunset at Pacific City.

        Saturday — Go to the Portland or Corvallis Saturday market.

        Sunday — Walk around a museum.

        Vacation spring break: Some people don’t have their vacations all planned out yet, use these suggestions for some inspiration.

        Monday — Try a new restaurant.

        Tuesday — Look up places to explore throughout one’s stay. 

        Wednesday — Take a long peaceful walk at sunrise or sunset.

        Thursday — See what downtown has to offer.

        Friday — Spend some time with the people one came with. 

        Saturday — Rent a bike or scooter to zip around the area.

        Sunday — Make a Tik Tok to commemorate one’s vacation. 

        Contact the author at howllifestyle@mail.wou.edu




        Disney as adults

        Written by: Jude Bokovoy

        Everyone has a different level of appreciation for Disneyland. Some couldn’t care less about it, others are full blown “Disney adults.” This article is for those who like the idea of Disneyland and are curious about what there is to do after the childhood glamor wears off. 

        One’s company — Who one decides to go with can affect what one ends up doing throughout their time at Disneyland. For instance, if one is with family, one should do things that appeal to a variety of ages and interests. The size of one’s party comes into play when getting into rides with limited seating.  Recently, I was fortunate to have the opportunity to go to Disneyland with the entire WOU cheerleading team. We were able to split off into groups and mine had eight people. This way we were able to take up entire roller coaster carriages and carts for bigger rides. This also allowed us to break into smaller groups if our interests differed at certain parts of the day. 

        Rides — The only “kiddie” ride I recommend going on is “Mad Tea Party” — commonly known as the “Tea Cups.” The ride is completely outdoors, follows the theme of “Alice in Wonderland” and is the perfect place to take pictures. Other than that, the fast rides are the way to go. We started out our journey with Space Mountain, the infamous roller coaster in the dark. Another ride one cannot miss is Matterhorn Bobsleds. An angry yeti follows as one’s bobsled weaves in and out of the mountain, ready to give a jump scare. The bumpy ride filled with waterfalls, sharp turns and loud noises will give participants a smile and whiplash. Lastly, my favorite ride —that we were able to go on twice— was “Star Wars: Rise of the Resistance.” The realistic characters, enthusiastic employees and interactiveness left me, as a non Star Wars fan, in awe. This ride will keep one guessing as they go from location to location. I do want to keep this one a secret for those who haven’t had the chance to attend. Just know that the bigger the party the better because taking up a cart with one’s friends is much more fun than sitting with strangers on this thrilling ride. 

        Food — When spending the day walking around, standing in lines and having a fluctuating heart rate from thrilling rides, it’s good to be honest with one’s group when one is hungry. Chances are  there’s more than one person who needs a meal. Disney is known for their unique snacks and desserts which are great to eat, just don’t forget to have a full meal. Being hungry and not getting a balanced meal can affect one’s mood in “the happiest place on earth.” I do have to say, my favorite food item was actually during our second day in Downtown Disney. A little stand called Blue Ribbon Corn Dogs sells a creative spin on the classic. Another cheerleader and I got pickle corn dogs. It was a hotdog inside of a pickle, battered, dusted with panko, fried and served with creamy peanut butter. It sounds crazy, trust me it was, but it was actually pretty good. All the other cheerleaders that thought we were weird for getting them turned out to like them as well. They were huge, if one ends up getting one, keep in mind that it could feed up to three people as a snack. 

        Overall Disneyland is a great place to go on rides, eat interesting food and take in the scenery. No matter one’s age, there will always be something to do — just try to have it thought out before entering the park. 

        Contact the author at howllifestyle@mail.wou.edu

        Be uncomfortable; chase ones dreams

        Written by: Dakota Gange

        “Happiness can’t be bought.” The saying echoes and bounces off the walls of life, circling social media and often received in the form of advice from friends and family. The sentiment is supposed to be common knowledge, but why do so many of us stay in situations where we are unsatisfied?

        For me, it was prioritizing financial security that kept me from striving to achieve my dreams. Financial stability was such a strong force that gave me comfortability and peace of mind. Knowing I could eat and pay the bills helped me sleep better at night. Being a restaurant manager is a stimulating career. It’s meticulous but has enough leniency for one to have a blast, all the while constantly being around others. It just wasn’t what I wanted to do in the long-term.

        It can be a tangled and confusing mess to be stuck between stability and dreams. For those out there caught in the middle, perhaps it will bring some comfort knowing that I traded my comfortable decade-long, salaried career to chase my dreams through education without a stable paycheck.

        Now I am reaching the summit of the mountain. I’m only 29, but these past few years have been filled with a chest full of treasured lessons.

        For ten years now, I’ve been building my skills and career in the customer service industry — quickly leading to a comfortable fiscal situation. I wasn’t unhappy per se, I had a great time, but it just wasn’t that exact puzzle piece I was looking for. I always knew it wasn’t, but I still went to work every day and caught myself thinking, “Am I really going to do this for the rest of my life? I can’t do this for 80 percent of my life.” 

        As comfortable as I was, the job was not without its share of unfulfillment. I had always wanted to go back to school, but it always turned into, “Okay, next fall.”  

        Then the pandemic hit in March 2020, and my life was forcefully shaken up. I was laid off from my salaried position, which was exactly the push I needed. 

        So I signed up for classes and immediately fell into a position of writing. Swiftly, I began taking journalism classes and writing for the school newspaper at Linn Benton, which quickly turned into a year of being the student voice editor, followed by a year of being the editor in chief. 

        Here I led my Linn Benton team to place fifth in best general selection in the Associated Collegiate Press 2022 Nationals, judged by 2020 Pulitzer Prize winner Rick Green, followed by 21 first, second and third place Oregon National Press Association awards in best photos, best news and feature writing, best graphics, best review and more. 

        Journalism and education led me to achieve things I never thought of. 

        After being laid off for several months, I returned to work part-time. Between being editor in chief and managing The Old Spaghetti Factory part-time, it was enough to maintain financial stability.

        However, when I got a call from my boss, asking me to return full-time, it was tempting to go back to that livable $60,000 salary and vacation pay. I was faced with the choice of my career or my education. I had 48 hours to decide, but I knew in a flutter of a heartbeat that I was never going back to solely managing restaurants.  

        We are meant to do so much more than just pay the bills. All too often do I hear stories of unhappiness, oftentimes due to working jobs we don’t love. 

        Here I am, a student, first-time mother of a toddler, extremely, fiscally uncomfortable and I couldn’t be more content. 

        My happiness is found in chasing my dreams through education and what comes with that is all worth it. 

        Contact the author at howlmanagingeditor@wou.edu

        Authentic Mexican-Style Horchata

        Written by:  Mirella Barrera-Betancourt

        Horchata is a popular Latin American drink consisting of milk, water, cinnamon and white rice. Sweet — but not too sweet — creamy and flavorful, horchata is the perfect partner to go along with traditional cultural cuisine. It is important to note that the ingredients of horchata vary by region. This recipe is inspired by Mexican-style horchata, which is traditionally served in the United States. 

        HOMEMADE MEXICAN HORCHATA

        Start to finish: 4 to 8 hours

        Yields: 5-6 servings

        1 cup of uncooked, long grain white rice

        4 cups of water

        ¾ can of 12 fl. ounce evaporated milk

        ¾ can of 14 ounce condensed, sweetened milk

        Sugar (optional for sweetness) 

        1-2 cinnamon sticks

        ½ teaspoon of vanilla extract (optional)

        Ground cinnamon

        Wash the rice. Combine the soaked white rice, 4 cups of cold water and cinnamon sticks in a bowl. Leave the white rice mixture to soak for a minimum of four hours to a maximum of eight hours; it may be best to leave it overnight. Refrigerate, then remove most of the cinnamon sticks. In a blender, blend the mixture until it forms a thin paste. Strain the mixture into a pitcher — ideally, using a cheesecloth or a very fine mesh sieve — to separate and remove the solid chunks of rice that may remain. In the pitcher, stir in the evaporated milk and condensed milk, vanilla extract, if used, and sugar, if used. Balance out the preferred level of sweetness by adding more water, vanilla or sugar. Garnish with 1 cinnamon stick, or ground cinnamon. Serve with ice and enjoy.

        Contact the author at howlnews@wou.edu

        Senior Stress

        Written by: Jude Bokovoy

        Senior year brings a whirlwind of emotions — including excitement to be finished with college; finding a place to move and starting one’s career. At the same time, each of those things can be equally as stressful. Applying a few of the tips below can help ease one’s mind and prevent some potential headaches as graduation grows closer.

        Start thinking about the future now — Think about jobs, destinations, living situations, relationships or whatever else that could come into play when starting the post-college journey. Narrowing down one’s career field of choice can be the first step that will determine one’s next destination. What comes into play when picking a place to move to? Is it one’s job, being close to family or a spouse, weather or cost of living? Figuring that out now can help establish what’s important when searching for the perfect place.

        While still here, take advantage of opportunities — The lull between now and graduation is prime. The diploma will soon be in hand, but for now, one can sit pretty focusing on coursework, figuring themselves out and exploring what they might want for their future. This is the optimal time to gain some experience and add to one’s resume. Whether that means working a full-time job, an internship or even volunteering in the field of work one is striving to enter, every bit of experience helps. 

        Soak it all in — For most of us, this is the end of the long road of education. No more general education credits, math classes or filler courses to take. This last term and a half is it. Take this time to work hard in the final push, put oneself out there and most importantly, make memories that will define one’s college experience. Don’t sweat the small stuff and spend these last few months doing the things one will be pleased to look back on.

        Looking for assistance to help one figure all this out? Go on Handshake to make an appointment with one of the Center for Professional Pathways staff members. They offer resume reviews, career counseling, career assessments, internship/practicum advising, job searching mock interviews, graduate school counseling and much more.

        Contact the author at howllifestyle@mail.wou.edu

        Valentine’s Day writing prompts

        Written by:  Jude Bokovoy 

        No matter what one has planned for Valentine’s Day, there is always a reason to write. If inspiration strikes, pick out one of these prompts and write one’s heart out. 

        VALENTINES DAY WRITING PROMPTS

        Personal prompts

        • What are a few ways I can show love to others?
        • If love was a color what would it be?
        • What does love mean to me?
        • What does love feel like?
        • Describe your best Valentine’s Day memory.
        • How do I show love to myself?
        • What/who do I love more than anything?
        • Who are two people that I love?
        • What do I bring to my relationship/friendships?
        • Do I prefer to receive love notes or gifts?
        • I deserve to be loved because…
        • What have I learned from love?
        • Write about the person you admire most.
        • Explain whether animals do or don’t feel love.
        • Do you think parents should give their children valentines?
        • Make a list of all the things you have put your heart into.



        Fictional prompts

        • You are on the hunt for the person who left the peonies and heartwarming card at your front door.
        • You create the most successful dating app. What makes your app different from all the others?
        • What would the world be like without love?
        • You are the final girl left on The Bachelor, he gets down on one knee and proposes. You get a gut feeling that he isn’t the one for you. What do you do?
        • Write a valentine for your future spouse.
        • Create the ultimate Galentine’s girls day out.
        • Write up a class plan for a fourth grade class for Valentine’s Day. Will they make Valentine’s mailboxes, what will they learn about, will there be games?
        • You’re a wedding photographer but have yet to find your match.
        • In the attic of your new apartment, you find a small red box tied with a bow with a love letter attached to it.
        • Write out the most elaborate proposal you can think of.
        • Write a love story about a couple who’s been together for over 50 years.
        • Plan your future wedding without a budget. 
        • You’re cupid for the day, who do you set up?
        • You own the local flower shop in town. It’s Valentine’s Day, what customers will be popping in?
        • You travel to a place that doesn’t celebrate Valentine’s Day. What will you do to explain and celebrate with them?
        • Write a movie that revolves around Valentine’s Day.
        • Who was the first person to associate the shape of the heart with love?

        Contact the author at howllifestyle@mail.wou.edu

        Local options for getting comfortable with outdoor biking

        This Independence restaurant experience is worth the price

         

        Jude Bokovoy | Lifestyle Editor

        Contact the author at howllifestyle@wou.edu

        Mountain biking is one of many outdoor activities that Oregon has to offer. Searching for new trails helps people look forward to being outdoors and gets them excited about participating in a good workout. For some, mountain biking can seem intimidating, but this article provides three trails near Western’s campus to ease one into the sport.

        Dallas Creek Trail is surrounded by a river, trees, wildlife and is also paved. These inclusions  give an easy going feeling of mountain biking without obstacles such as roots, rocks and hills. Since the trail can be accessed through a safe neighborhood, it can be used while the sun sets. 

        The McDonald-Dunn Forest in Corvallis offers a variety of open trails that are perfect for beginners. The smooth trails allow people to adjust to the feeling of biking on dirt for the first time. This also allows beginners to work on switching gears on their bikes as they go up hills. While riding on these beautiful trails, people can take pit stops or even turn around when needed because of the wide paths. 

        Last is the Calloway Trail in the McDonald Research Forest Oak Creek Access, which is for bikers that are ready to take on a more challenging trail. The narrow path is enclosed by greenery, has sharp turns, roots, and hills, which makes for a whole lot of fun. Bikers can speed though the trail while going across bridges and avoiding obstacles. There are many other trails located in the same area when one feels ready to level up. After a ride, stop across the street at Cookie Binge for a post-ride sweet treat. They offer a variety of cookies, milkshakes, ice cream and more–perfect to fuel up a hungry biker.