Mount Hood

Health habits that help with studying

Rebecca Meyers | Lifestyle editor

It’s that time of year when many students are reevaluating their study habits in anticipation of upcoming finals. By now, most students have their routines down and have fallen into whichever habits work for them. However, some might want to improve on their existing methods. Most people turn to aspects specifically involving how they study, but it turns out incorporating certain health related habits can have a positive impact.

According to Psychology Today, there are a number of different changes to routines that have been proven in controlled studies to improve test scores. These include adding a workout routine, eating breakfast, meditation and getting enough sleep on a regular basis. These habits are important to overall health, which will in turn boost mental sharpness.

There has been some debate as to whether chewing gum can actually help with studying, but a study published in Science Daily says that it’s no myth. According to the study, chewing gum can help with concentrating on a specific task that might be hard to focus on for long periods of time.

McGraw Hill Education also has some suggestions. For one, they claim that it can in fact help to use scents to remember study material by associating the information with a specific scent. For example, wearing a perfume or cologne that’s not usually worn while going over specific information and then wearing the same perfume during a test can help the mind recall what was studied.

They also say that studying in a warm environment can improve studying efficiency. This is because the cold can be a distraction, even if it’s not a conscious one. The body still has to work extra to keep its temperature regulated, which takes energy away from focusing on studying.  

Diet can also play a role in academic performance. While it’s been impressed on most from a young age that a balanced diet is important for health, it turns out it can actually help us prepare for tests. NCU.edu provides an extensive list of foods that they’ve found to be especially beneficial to brain function, which includes avocado, berries, rosemary, turmeric, walnuts and dark chocolate.

Finals can be rough, but they can be less so when students have confidence that their hard work will pay off. Some may be able to make drastic changes to their regular routines, but there are also smaller, simpler changes that can be made that will help give students the results they want.

 

Contact the author at howllifestyle@wou.edu

Quick and easy Thanksgiving sides

Rebecca Meyers | Lifestyle editor

Thanksgiving is nearly here, and most students are looking forward to their own Thanksgiving dinner with friends or family. For some, this means finding a way to contribute to the holiday meal. Fortunately, Thanksgiving dinner is about having an abundance of food and varieties of dishes, meaning there’s still time to find a quick and easy side or dish to bring to the celebration.

The following dishes are common staples to any Thanksgiving meal and do not require extensive culinary skill to make. Specific instructions and variations on recipes can be found online at websites such as Foodnetwork.com and Allrecipes.com.[fruitful_tabs type=”accordion” width=”100%” fit=”false”][fruitful_tab title=”Candied Yams or Sweet Potatoes”]This popular Thanksgiving side takes some time to cook, but the prep is fairly simple and only requires a few ingredients. Recipes vary, but the simple version can be made with only sweet potatoes, butter, brown sugar and marshmallows. The dish usually takes at least half an hour to cook if fresh sweet potatoes are used. [/fruitful_tab]
[fruitful_tab title=”Mashed Potatoes”]Another popular dish that will definitely go quickly is mashed potatoes. Simply boil the desired amount of potatoes, mash and add butter, salt and other dairy product, such as half and half, depending on the recipe. Optional additional ingredients include sour cream and shredded cheese. [/fruitful_tab]
[fruitful_tab title=”Cranberry Relish”]A classic side that will go with any Thanksgiving meal, cranberries are an easy dish that require only one main ingredient. This versatile dish requires just frozen cranberries warmed in a pan with a little water, sugar and citrus juice added. [/fruitful_tab][fruitful_tab title=”Green Beans with Bacon”]If all of the more traditional dishes have been made, cooked green beans sauteed with bacon and garlic is another easy — yet tasty — side to go with dinner. Add seasoning to taste, including red pepper flakes if desired. Some recipe add onions or pecans as well, so adjustments can be made based on preferred flavors and textures. [/fruitful_tab]
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Contact the author at howllifestyle@wou.edu

Photo courtesy of Paul F. Davis

 

 

Keto: The pros and cons

Rebecca Meyers | Lifestyle Editor

As with many other aspects of lifestyle, new trends pop up every so often related to diet. They can have different goals, including becoming healthier or losing weight. Whatever the purpose, however, it’s important that they are done right so as to avoid unhealthy results.

One particular diet trend that’s arrived at Western is the Ketogenic, or “Keto”, diet. This involves making lifestyle changes such as greatly reducing the amount of carbohydrate intake, but not much else — one likely reason for its popularity. It’s rumored to have health benefits, but it brings up the question always raised at the mention of a new diet: is it safe? And if so, what rules should be adhered to in order to keep it that way?

The claim is that keto will help people lose weight quickly as well as give them more energy. It works by severely limiting a person’s carbohydrate intake, which creates a state called ketosis where blood sugar drops and the body starts breaking down fats for energy.

According to Healthline.com, ketosis is actually ketoacidosis, something that affects those with type 1 diabetes, in a very mild form. Despite this, experts like sports nutritionist from Healthline, Rudy Mawer, have said that the diet can be a safe, effective way to lose weight for health reasons and become more energetic. “You can get motivated by this weight loss”, he said in reference to working out on keto. Another expert, clinical dietitian from Healthline, Lisa Climperman, notes that it can increase insulin sensitivity, a plus for those with type 2 diabetes

“The first week was a little rough because of the “keto flu.” Once my body got used to having no carbs and no sugars it was smooth sailing,” said Senior Stephanie Franco, a business major, who tried the diet herself and had an overall positive experience. The “keto flu” referenced occurs in the beginning stages; as the body adjusts it sometimes experiences flu-like symptoms.

However, the diet does have its critics. Some experts like Climperman say it won’t keep off weight long term and that it hinders muscle growth. In fact, she notes that once symptoms like fatigue set in from lack of calories, “Then it actually becomes even harder to lose weight.” Healthline also notes that anything less than a 1,200 calorie diet is essentially starvation, and it’s harder for some to keep up their calorie intake after cutting out nearly a whole food group. Education major Karlene Curtin tried the diet and did see results early on, but quickly learned it wasn’t for her.

“On the third week I began to feel really sluggish and pretty sick when I was working out. I ended up fainting during my regular three mile run,” Curtin said. She visited a doctor shortly after, who told her she wasn’t getting proper nutrition.

“I was just told to eat healthy and work out regularly in order to maintain a healthy lifestyle.” Curtin added.

As with most diets, a healthy approach is key to reaping any benefits. Before committing to keto, it may be worthwhile for students to consider their own personal health and do some research to determine if it’s right for them.

 

Contact the author at howllifestyle@mail.wou.edu

Diversity education with the Multicultural Student Union

Rebecca Meyers | Lifestyle editor

Western is home to many different clubs and organizations that seek to enrich the college experience. One of these is the Multicultural Student Union, a group that was formed to educate and bring awareness to the diversity of cultural backgrounds at Western.

Gabriela Acevedo, the Activities Director of the MSU and a member of three years, sat down with me to talk about the Union’s work and experiences. She has coordinated a number of events over the years, such as the Dia de Los Muertos celebration as well as last years’ Out and Proud event.

Acevedo explains the club as, “dedicated to sharing different cultures and educating people who are attending our events about people of different backgrounds…It’s a way to connect with different people.”

The purpose of the club and their events are to provide entertainment, but also to educate the public on different cultures. Events are open to anyone at Western, and many are also open to the public.

To students who may be considering joining, Acevedo said, “Give it a try. It’s a great way to meet and learn about new people.” She said that attendance varies by term and time of year, but there are usually at least a few dozen people participating at once.

“We want it to be a supportive environment and a safe zone for everyone,” Acevedo added.

Due to the number of large events the club puts on annually, all open to the public as well as students, Acevedo also notes that membership can lead to opportunities for building leadership skills, such as the experience she has gained through her position as Activities Director. Students can become members merely by attending weekly meetings, but also have the option of participating in the organizations of the events.

The closest annual event is currently Out and Proud, which will be hosted in February. Other events to look out for are Women of Culture, the annual Pow-Wow which will showcase parts of Native American culture, and Nuestra Fiesta Latina towards the end of the year.

The MSU’s weekly meetings are held Wednesday evenings at 6 p.m. in the Columbia Room of the Werner University Center.

 

Contact the author at howllifestyle@wou.edu

Photo courtesy of Rebecca Meyers

Off-campus study spots

Rebecca Meyers | Lifestyle editor

Many students regularly find themselves needing a study space. Some prefer the comfort of their own homes, or the convenience and resources of Hamersly Library. For some, however, sometimes physical space away from campus helps clear the head. For these needs, I’ve compiled a list of a variety of off-campus study spots.

DIY Tea and Beyond is closest to campus, located right behind Urban Deli, but it is set up to be the perfect student hangout. The cafe offers both caffeinated and un-caffeinated beverages, as well as wifi and a printer. 176 Main St, Monmouth is where students can find this location.

Java Crew is a cafe located on Monmouth Avenue, right on the edge of downtown Monmouth. This cafe is perfect for morning or afternoon study sessions for those that love an atmosphere that’s not too busy and not too quiet, has different seating options and has access to coffee. This cafe’s address is 139 Monmouth Ave, Monmouth.

A similar cafe can be found just down Main Street. Rick’s Place also has a calm atmosphere great for mornings or afternoons, and is a little more open spacewise. Find Rick’s Place at 123 Main St, Monmouth.

For those that don’t require refreshments and prefer quieter environments, Monmouth and Independence have public libraries. These would offer students similar resources to Hamersly Library, but will likely not be as full of other students. In Monmouth, the public library can be found at 168 S Ecols St, and in Independence at 175 Monmouth St.

However, for those that like their long-term study spots to be open later and offer food, there’s Koyote’s Tacos right next to campus. Students can study at this location using the free wifi until two in the morning, and enjoy affordable food while doing so. Koyote’s is located at 159 Monmouth Ave N.

Another option including food and later hours is Brew Coffee and Tap House, located in downtown Independence. Students can expect a busier atmosphere, but have the options of coffee and food available to them. Students can find Brew Coffee at 211 S Main St, Independence.

 

Contact the author at howllifestyle@mail.wou.edu

Photo courtesy of Ashlynn Norton

A look into Eola Hills Wine Cellar

Rebecca Meyers | Lifestyle Editor

Located in the small town of Rickreall, just north of Monmouth and Western, is Eola Hills Wine Cellar. If the name sounds familiar, it’s may be because their bottles can be found in local stores alongside other names from the Willamette Valley. To find out more about this local winery, we had an interview and brief tour with winemaker Steve Anderson.

Standing just outside his office, the end of the hallway that leads to the large warehouse containing hundreds of barrels is just visible. Inside where we met, the space is more cozy; a regular office except the top of the walls are lined with medals.

My first questions had to do with the actual process of making wine, and how Anderson had become interested in it. The short version is simple: grapes are picked, pressed for the juice, and have yeast added which converts the sugars in alcohol through fermentation. Red wines are left with the solids for longer to keep the hue. Anderson’s years of experience have taught him that, in his words, “Happy yeast (means) happy wine.” Also, rather than a process of trial and error, he likes to call it “trial and success.”

His experience in winemaking stretches several years. Anderson can recall the exact date at which his official career in winemaking started — as he puts it, when he began getting paid for doing so — as well as earlier attempts. Anderson, who holds a degree from Oregon State University in horticulture, made his first wine as a teenager, inspired by stories of his elderly neighbors’ success at doing so. 

“It wasn’t about making alcohol so much as a science project,” said Anderson. The result of said science project was about what one would expect from a first attempt at wine; it was sweeter than most and didn’t have the clear hue most wines have.

“Compared to what I make today, I would say it wasn’t very good, but my family and neighbors who tried it enjoyed it, so in that sense it was still a success.”

Before the tour of the actual cellar, Anderson told us a little about some of the awards hanging on the wall. Since its founding by Tom Huggins in 1982, the winery has acquired an impressive collection of awards. On one side are five identical ribbons, representing the five years in a row Eola Hills won at the Bite of Oregon event in Portland.

Directly inside the warehouse is where the barrels of wine are stored. Stacked high and labeled, the barrels wait to be shipped out around Oregon and California, the main markets of Eola Hills wine.

Like many other wine producers in the Willamette Valley, Eola Hills grows a lot of Pinot Gris and Pinot Noir. Anderson explains that they’ve sold wine in 24 states, but that doesn’t mean that those sales were necessarily large quantities and that the majority of their wines stay in the Pacific Northwest.

Further in, Anderson showed us where the fermentation happens. In the front are large vats containing the pressed grapes floating on their juice while they separate. The juice is then transferred into holdings where the yeast can ferment, and the solid parts of the grapes are recycled as compost for the rest of the grape plants, and the cycle completes.

Eola Hills will be hosting some events over Thanksgiving weekend. For more information about visiting, the wine and the team behind it, visit eolahillswinery.com.

 

Contact the author at howllifestyle@wou.edu

Photo courtesy of Paul F. Davis

Holiday attractions opening soon

Rebecca Meyers | Lifestyle Editor

With winter approaching, fall festivities are beginning to meet with seasonal and holiday opportunities. The holiday season is often when people are looking for ways to get into the holiday spirit in anticipation of the upcoming celebrations. Thanks to this, many once-a-year opportunities to visit certain places or attend events happen during this time of the year.

 

Ice skating

The cities of Salem, Sherwood,  Ashland, Eugene and Portland all have ice skating rinks available to the public. Most open after Thanksgiving weekend. Some of these rinks, like in Eugene and Sherwood, are also home to athletes who play ice sports, so hours available to the public might be limited. In these cases it is advised to look up open skate hours on their website before going. The nearest rink, Salem on Ice, is primarily a recreational rink open to the public but can be rented out for groups as well. This attraction can be found at 200 Water St NE, Salem.

 

Seasonal lights

There are various locations in Oregon that have seasonal light displays. A particularly popular one can be found in Portland at the Oregon Zoo, where they have an annual ZooLights display. The Oregon Gardens also have a seasonal lights display known as Christmas in the Garden.

 

Wine cellar events

Thanksgiving weekend is when visitors to Arcane cellars in Salem, and Eola Hills in Rickreall can find annual wine tasting events. The city of Aurora hosts an annual wine and chocolate event on the first weekend of December, and a similar event can be found at Spirit Mountain Casino, which hosts a free admission, free samples included event.

 

Dallas Winterfest

Located on Main Street in Dallas, this festival on Dec. 7 will have vendors, food, holiday treats and music. The festival is free to visitors but will only be open from 5-8 p.m.

 

Holiday Tree lighting

There are multiple tree lighting events in the Salem area, often accompanied by holiday parades. One will be hosted here at Western on Monmouth Avenue on Nov. 30. Others can be found in Salem at the capitol on Nov. 25 or in Portland’s Pioneer Courthouse Square on Nov. 23. Portland will also be hosting a Menorah lighting at Director Park on Dec. 2-9.

 

Contact the author at howllifestyle@wou.edu