Mount Hood

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

The newest men’s collegiate basketball champions: University of Connecticut

Written by: Jaylin Hardin | Sports Editor

The University of Connecticut clinched back-to-back National Collegiate Athletic Association — NCAA — men’s basketball championships over Purdue University on April 8, 2024. 

The first half was a close match-up, but UConn went on a 15-7 run from a point deficit to pull ahead at the half. This deficit was the first time Purdue trailed after the first 20 minutes of play. 

In the second half, UConn’s run of 8-2 was used to bring their double-digit lead. But, most importantly for the team, they kept Purdue’s seven foot four inches tall center, Zach Edey, scoreless for a total of 12 minutes of play. UConn also limited Purdue at the 3-point line — the Boilermakers went one for seven in the second half. In the entire tournament, UConn only trailed for a total of five minutes and 42 seconds, never trailing by more than five points. 

“We were going to go to the well with Zach as much as we could at that point,” Purdue Head Coach Matt Painter said, talking about his team’s second-half trouble. “In a game like this, we had to be able to rebound defensively better, and then we had to have something balance that out. That was threes. They (UConn) stayed home with us. They did a really good job defensively.”

UConn is the eighth team to win back-to-back championships — the University of Florida was the last team to achieve this in 2007. This is also UConn’s sixth championship, becoming the fourth team to win six or more championships in their program’s history. This feat has been achieved by the University of California, Los Angeles; the University of Kentucky and the University of North Carolina. 

All of UConn’s championship wins have occurred since 1999, which is more than any other men’s team in that same span, and are second only to UConn’s women’s team, who have won 10.

Purdue has never won a national championship, despite appearing in the Final Four three times. They have only appeared in a championship game once, which was this most recent appearance. 

However, it was not a UConn player who led the game in stats. Edey claimed a double-double — scoring 37 points and 10 rebounds in Purdue’s defeat. Four of UConn’s five starters scored in double digits: Tristen Newton scored 20, Stephon Castle scored 15, while Cam Spencer and Donovan Clingan both scored 11. 

“Credit to my teammates and coaching staff for putting me in the right positions to make plays, score, get people involved and get the win tonight,” said Newton. Newton was selected as the Final Four’s Most Outstanding Player. 

“You can’t even wrap your mind around it, because you just know how hard this tournament is,” UConn coach Dan Hurley said post-game. “What a special group of people.”

Contact the author at howlsports@wou.edu

Westerns women’s basketball update

Written by: Liberty Miller | Lifestyle Editor

The Howl previously covered the cancellation of the Western women’s basketball season. The article covered allegations of abuse and harassment from players at Western and also Salem University, where head coach Jessica Peatross and assistant coach Demetrius “DJ” Marlow led the women’s basketball program during the 2022-23 season. Following a legal investigation prompted by the athletic department, the administration has chosen to remove the coaches from administrative leave and reinstate both Peatross and Marlow for the 2024-25 season.

In the previous article, one anonymous source from the Western women’s basketball team went into depth on alleged National Collegiate Athletic Association — NCAA — violations, verbal abuse, sexually charged comments and a season-ending injury possibly caused by assistant Coach DJ Marlow. Multiple players from Salem University and another NCAA Division Two university located in West Virginia came forward to speak about their alleged experiences with Coaches Peatross and Marlow as well — many of the allegations followed similar patterns of verbal abuse, neglect, inappropriate behavior and a lack of response from their athletic administration. 

While the coaches have been on paid administrative leave since February, an investigation was initiated, though it is unclear who exactly hired the firm. The law firm, by the name of Littler Mendelson, specializes in employer clients and conducted the believed-to-be unbiased third-party investigation. The spokesperson for the firm released a statement saying that “the allegations against the coaches were not sustained.” The coaches were officially reinstated following the conclusion of this investigation. The Western women’s basketball players were then offered the option of entering the transfer portal, but in order to stay on the team they would need to meet with Coach Peatross individually.

The season cancellation caught the attention of sports commentator and Instagram personality Timothy Martin, who regularly posts content related to the NCAA and professional sports. Following the release of our previous article, Martin posted an update that garnered over four hundred thousand views. We reached out to Martin about the reinstatement of Peatross and Marlow, to which he said, “Based on the situations and stories from former athletes and those associated with the team — it’s shocking from an outsider’s perspective like myself to hear the results of the investigation from the university. For a Collegiate season to be cut short and nothing come of the investigation seems very odd. I’m an outsider and have no association with the university, but have been following this situation since it was announced over a month ago and honestly have more questions now than I did when the investigation started.” 

Derek Holdsworth is a Western track and field and cross-country alumni and current head coach of Growing Runners Track Club, a youth track club in Williamsburg, Virginia. During his time at Western, he broke the all-time Western record and all-time Great Northwest Athletic Conference (GNAC) record for the 800-meter run. Holdsworth has been keeping tabs on the status of the women’s basketball team after hearing the news about the season cancellation. “I always felt safe at (Western) with my coaches and staff around me, so it’s incredibly disappointing to hear that not only do students feel uncomfortable with their current coaches but their coaches lied about their experience to get the current positions that they have. It’s frustrating to hear this as someone who’s currently in search of a career outside of my athletic pursuits. I know the staff at WOU has the ability to do what’s best for their student-athletes, they just might need a little push,” Holdsworth stated. 

Multiple faculty and staff members at Western have expressed discontent with the decisions made by the athletic administration, but out of fear for their job security and safety, have declined to comment. One Western faculty member spoken to agreed to have their quote released under the condition that they remain anonymous. “I’ve worked with dozens of student-athletes in my time at WOU. Generally, this group of people doesn’t complain unless there are real problems. They are used to grueling schedules, high demands and hard work. They put up with a lot. Then they do it again the next day. It’s inconceivable to me that these students are being silenced and ignored. There needs to be better leadership from both athletics and WOU administrators. The least powerful and least protected people are essentially being told they don’t matter. That’s not what WOU represents.” 

Another faculty member also shared their opinion on the outlook of recruiting future athletes – “reinstatement of the women’s basketball coaching staff is a clear indicator of the absence of any wrongdoing. Recent history of the administration’s mismanagement of the situation can have detrimental consequences for recruiting down the line.”

An anonymous source from Salem University, who contributed to the previous article as one of the players in Peatross and Marlow’s 2022-2023 program, made a second statement to the Howl. “Honestly, I think it’s crazy. It just shows how bad the outside world doesn’t pay attention to athletes calling and seeking out help. In this world especially as college athletes, athletes in general — we overlook our mental health and in this situation, the staff at WOU overlooked theirs. I just hope that both coaches find it in their hearts to start off with a clean slate and allow the girls to come back and play. That school is their home.” This source was instrumental in gathering information and sources of all different opinions from Salem University.

Contact the author at howllifestyle@wou.edu

Men’s soccer finishes action-packed season on Saturday evening

Written by: Liberty Miller | Lifestyle Editor

Western’s men’s soccer team has made waves in the Great Northwest Athletic  Conference in only their second established season, as talented head coach Michael Behonick, and a star-studded roster, battled their way to recognition. 

In their debut season in 2022, the team faced a tough conference record of one win, ten losses and one tie. At this time, another coach was heading the team. Now, in their second season ever, this team boasts a conference record of eight wins, one loss and three ties — just barely coming up short of a GNAC conference title, trailing Simon Fraser by 0.02%. 

The Howl had the privilege of holding a press conference for the coach and players of the men’s soccer team, where we discussed this drastic change in team culture and philosophy. 

The critical turning point for the team was the hiring of Michael Behonick, a 14-year National Collegiate Athletic Association Division 1 veteran, having coached for Penn State, University of Pittsburgh and University of Virginia, as well as USA national and paralympic soccer teams. 

Prior to coaching, Coach Behonick played in Major League Soccer and had a successful career at University of Southern California. 

Prompting Coach Behonick with a question about a nail-biter game against Western Washington, and asking what the key is to the team’s perseverance and grit, he stated, “It’s what I preach every day, it’s how you do things every day, how you play, how you practice, right? It’s a never give up attitude for our guys, really fighting to the final whistle, we train the way we play.”

Evidently, the team seems to be benefiting from this mindset as they showed up this past Saturday and won the final conference battle against Seattle Pacific. 

When asked about how he will continue to run a successful and productive program in the future, Coach Behonick answered, “It’s just building a culture and doing the right things each and every day, whether it’s on the field or off the field, my expectations for these guys is I want to run a championship program, right? I want to run a championship program that makes sure that we continue to evolve on the soccer field (as) they continue to evolve as people off the soccer field. Because the ball really leaves us before we want it to, and there’s so much more in life that we’re trying to teach each and every one of these guys along with making sure we’re successful on the field.” 

The players, similarly, talk about the culture of the team and how it has changed since the previous year. 

When senior Juan Suarez was asked about team, coach and player dynamics, he stated, “It’s been great, I wouldn’t change it for the world, to be honest.” 

Alex Grignon provided some valuable insight into the specifics of Coach Behonick’s coaching style, saying, “Going into games, it’s kind of drawn out for you. Michael’s really detailed, and he provides us with a really really detailed scout, so it’s kind of hard not to know what to do, and I think that provides us with a lot of success.” 

Abraham Villalobos chimed in, saying that, “Michael and his staff give us a very good scouting report on every game, and every practice we have, you know, everyone’s giving one hundred percent.” He continues to say that regardless of going up against pre-established powerhouse teams, “…in the game, just going into action, I mean, we all love the pressure, we all love touching the ball around, — we’re all together as a team.”

Concerning last year, both Villalobos and Gringnon were present for the spring season prior to Coach Behonick’s arrival. Grignon described Behonick’s arrival as “a breath of fresh air,” and that, “He’s completely transformed the program and allowed us to be optimistic about, you know, playing games and competing for titles, and that’s something that, if you told me that a year ago, I would have told you that you were crazy… Every coach picked us to finish last this year, and now we’re competing for the title, so I think that kind of just proves it, in itself. The motivation, it’s inside of you at all times.” 

Perhaps a testament to the coach’s strict lifestyle policy leading to their success would be dubbed the infamous “Burger King Incident” by player Gabriel Silva. In a reminiscent, sad recollection of the event, Gabriel Silva describes how the players bought Burger King post-game, and that their burgers were swiftly confiscated and disposed of by none other than Coach Behonick himself. 

While that story was the chink in the armor of my otherwise professional demeanor, it was very clear the players thought back fondly on the situation. Baseline respect between coaches and players could very well have been a foundational key to success. 

All in all, the coach and players attribute their success this year to adherence to lifestyle changes, bonding with each other over a mutual want to succeed and win games, and respect for their coach, as well as Coach Behonick’s detailed scouting reports, minute-detail game plans for each of the players and in-depth understanding of the game. I’m looking forward to seeing what next year holds for the program. 

The full 24-minute press conference with the men’s soccer team can be streamed on WOUtv, as well as on the WOUWolves YouTube page. 

Contact the author at howllifestyle@wou.edu