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TRUE NORTH
BY
STEVE LINGENBRINK | CHRIS CAZARES
EMBRACING THE SEASON OF GIVING:
LOVE, FAMILY, AND COMMUNITY
The Benefits of Having Role Models Guidance and Inspiration Having someone to look up to is a source of inspiration, showing us what is possible and motivating us to strive for our best. The achievements of role models provide a road map to success, guiding us in our personal and professional journeys. Mentorship and Learning Role models often become mentors, offering valuable insights and wisdom based on their experiences. Learning from those who have walked a similar path can accelerate our own growth and development. Goals and Aspirations Observing the accomplishments of role models can help us set clear and ambitious goals for ourselves. Their success becomes a standard to which we can aspire. Perseverance Through Challenges Role models can provide us with the resilience and determination to overcome obstacles. Their stories of facing adversity and triumphing over it remind us that we, too, can persevere in the face of challenges. Positive Influence By emulating the positive qualities and values of our role models, we can become better versions of ourselves. The influence of these mentors
Thanksgiving is a beautiful tradition that brings families and friends together to celebrate the spirit of gratitude. This year, as we gather around the table and enjoy a delicious feast, it’s important to take a moment to reflect on our many blessings. At Polaris Injury Law, we are not only thankful for the holiday season but also for the incredible communities we are fortunate to be a part of in Washington state and Bothell. Our communities are as diverse as they are vibrant, offering a great variety of nature, people, and opportunities that enrich our lives and inspire us every day. It’s within these communities that we find our calling to give back. As a firm, we have made it our mission to actively participate in various community and outreach programs that align with our values. These include North Shore Rotary, Bothell Kenmore Chamber of Commerce, Evergreen Church, and the Washington State Association for Justice. Our involvement in these organizations allows us to contribute to the betterment of our communities, support important causes, and make a positive impact on the lives of those around us. One of the core principles we uphold at Polaris Injury Law is the belief in the power of inspirational role models. This month, along with Thanksgiving, we celebrate Inspirational Role Models Month, and we wholeheartedly endorse the idea that having someone to look up to can be a transformative force in our lives.
extends beyond achievements, reaching the core of our character.
As we celebrate Thanksgiving and express our gratitude to our families, we at Polaris Injury Law extend our heartfelt appreciation to those who have inspired us and guided our path. We are thankful for the role models who have shown us the way and the communities that have supported us on our journey. I wish everyone a happy Thanksgiving and a wonderful holiday season filled with warmth, togetherness, and the joy of being surrounded by loved ones.
CHRIS CAZARES
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Coffee Conundrum: Could Your Morning Brew Harm Your Health?
Millions of Americans start their morning with a piping hot cup of coffee. There’s nothing like the familiar smell, comforting warmth, and hit of caffeine to get you ready for the day. But could this common habit actually harm our bodies? For some people, consuming caffeine on an empty stomach could cause unpleasant side effects. No definitive data suggests drinking coffee before breakfast will negatively impact you in the long term. Only limited research exists on the matter, and the results are inconclusive. However, some people anecdotally report feeling worse if they drink coffee on an empty stomach, and nutritionists and dietitians believe certain people may be more susceptible to adverse side effects.
Coffee stimulates acid production in the stomach, particularly when it’s otherwise empty. That’s not a big deal for most people, but it can be for those with gastroesophageal reflux disease (GERD) or who are prone to acid reflux or heartburn. Coffee before food may make symptoms worse. Those with irritable bowel syndrome (IBS) might also beware. Scientists have long known that coffee stimulates our colon muscles and can help people have bowel movements. Some consider it a bonus, but IBS patients are already prone to diarrhea. Coffee causes increased cramping for some, and the effect can be more noticeable on an empty stomach. Coffee can also affect us emotionally. The beverage gives some people jitters, particularly without food. Research indicates the effect
is more pronounced in people with anxiety disorders, possibly because jitters mimic anxiety symptoms. Some studies suggest consuming coffee with food decreases the concentration of caffeine in our bodies and makes the effect less likely. Ultimately, whether you should rethink drinking coffee on an empty stomach is up to you. People suffering from GERD, IBS, or anxiety should consider whether their liquid pick-me-up worsens their symptoms. The current research suggests that consuming coffee before food is probably fine for most other people, but it’s always wise to listen to your body for cues. If you feel less than your best after your morning coffee, see whether a change in routine improves the situation.
People with digestive problems should be the most cautious about their morning cup of coffee.
EATING WELL MADE EASY MEAL PREP TIPS AND RECIPES FOR BUSY INDIVIDUALS
It aids in portion control.
Finding time to cook healthy meals can be challenging in today’s fast-paced
snap peas in a flavorful stir-fry sauce. Serve with brown rice.
Meal prep allows you to control your portion sizes, helping you manage your calorie intake and reach your individual health goals. It reduces food waste. How often have you cooked a meal only to end up throwing excess and leftovers away? Planning your meals can help you use ingredients efficiently and minimize food waste.
world. However, with a bit of planning and some innovative strategies, you can enjoy nutritious and delicious meals even on your busiest days. Welcome to the world of healthy meal prep.
Quinoa Salad Combine cooked quinoa with diced cucumbers, cherry tomatoes, black beans, and a light dressing of your choice. Mason Jar Salads Layer salad ingredients like greens, cherry tomatoes, grilled chicken, grains, and vegetables in mason jars for a grab-and-go lunch. Protein-Packed Egg Muffins Whisk eggs with spinach, diced peppers, and feta cheeses. Pour into muffin tins and bake for portable breakfasts. Remember that meal prep is flexible and can be tailored to your preferences and dietary needs. Experiment with different recipes and find a routine that works for you! By dedicating some time to healthy meal prep each week, you’ll make it easier to stick to your nutrition goals, even when your daily life gets a bit hectic!
Why Meal Prep Matters Meal prep involves preparing and
cooking meals or meal components in advance so they’re ready to eat when you need them. Let’s look at some benefits that make meal prep worth the time and effort! It saves time. By preparing meals in advance, you can cook once and eat multiple times, reducing the time spent in the kitchen each day. It promotes healthy eating. When you have nutritious meals readily available, you’re less likely to grab unhealthy snacks or opt for fast food.
Meal Prep Tips Plan your meals ahead of time and create a supporting grocery list. • Cook large batches of staples like grains, proteins, and vegetables. • Invest in storage containers to house your prepped meals. • Freeze individual portions in freezer bags. (Don’t forget to label and date them!) Healthy Meal Prep Recipes Chicken and Veggie Stir-Fry Sauté chicken breast, bell peppers, broccoli, and
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ROCK STAR RICK SPRINGFIELD’S FOUNTAIN OF YOUTH
THE POWER OF FITNESS AND GOOD NUTRITION AT ANY AGE
He’s how old? Rick Springfield continues to shock the world with just how incredible he looks at the age of 73! The ‘80s rock star and “Jessie’s Girl” singer has recently released a new album, “Automatic,” and has shown that he still keeps up with his healthy lifestyle. So, what’s Springfield’s secret to a toned body at his age? The musician revealed the not-so-secret key to his excellent health: daily exercise and a nutritious diet. Springfield recently explained, “I work out every day. I just got a trainer and have been working with him. Basically, I watch what I eat, and I try and stay active.” Sounds simple, right? Springfield was a proud vegan in the past but has now shifted to a pescatarian diet. Despite feeling healthy, many people around him stated that the singer looked unhealthy and too thin. “A friend of mine came up to me and said, ‘Are you okay?’ I got so thin. So I had to put fish back in [for protein].”
He also made it clear that he is in no way a home cook, but his wife is the one who keeps him well-fed! Springfield shared that he is extremely grateful for his wife, Barbara Porter, who loves cooking and always comes up with the best recipes for him. Apparently, the singer was never that great in the kitchen! He said, “When I was a bachelor, I’d make a big pot of brown rice, chop up an onion and put that in the rice with a can of tuna. I’d have that, a baked potato and salad, and live off that for a month. Barbara comes up with these incredible things. She loves cooking.” While Springfield may have a personal trainer and talented spouse, we can all still learn from his dedication to his body and health. Ultimately, a healthy diet and exercise routine is the simplest (but not the easiest) way to our best health!
BUTTERNUT SQUASH RISOTTO INSPIRED BY FEASTINGATHOME.COM
PUZZLE BREAK
INGREDIENTS •
2 cups butternut squash, cubed
• • • • •
1/4 tsp pepper 1/2 tsp nutmeg
• • • • • •
4 tbsp olive oil, divided
2 cups sliced leeks
5 cups veggie or chicken stock
4 garlic cloves, chopped
2 to 3 handfuls spinach
8 sage leaves
1/4 cup grated Parmesan cheese (optional)
1 cup Arborio rice
1/2 tsp salt
DIRECTIONS
1. Preheat oven to 400 F. On a parchment-lined sheet pan, toss squash with 2 tbsp olive oil. Roast until tender (30 minutes) and set aside. 2. In a Dutch oven, heat 2 tbsp olive oil over medium heat and add leeks. Sauté until tender, then add garlic and sage. Sauté for 2 more minutes. 3. Add rice and sauté for 1 minute, stirring. Add salt, pepper, and nutmeg. Add 1–2 cups of stock to cover the rice and bring to a simmer. Cook until the liquid is absorbed. Continue to add broth 1 cup at a time, stirring occasionally until rice is plump (20 minutes). Stir in spinach, roasted squash, and Parmesan cheese.
(SOLUTION ON PG. 4)
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An Attitude of Gratitude
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The Truth About Drinking Coffee Before Breakfast Save Time and Eat Healthy With Meal Prep Rick Springfield Reveals His Secrets to Staying Fit at 73 Butternut Squash Risotto Steve’s Corner: Important Steps to Take Following a Car Crash
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SUDOKU SOLUTION FROM PG. 3
ESSENTIAL STEPS TO TAKE AFTER A CAR ACCIDENT
DOCUMENT THE SCENE. Use your smartphone to take photos and videos of the accident scene. Capture damage to vehicles, road conditions, traffic signals or signs, and any visible injuries. This visual evidence can be invaluable later. SEEK MEDICAL ATTENTION. Even if you feel fine initially and don’t require paramedics, some injuries may not immediately manifest symptoms. It’s crucial to get a medical evaluation as soon as possible. A medical record can help link your injuries to the accident. NOTIFY YOUR INSURANCE COMPANY. Report the accident to your insurance company promptly. Provide them with accurate and complete information about the incident. As a word of advice, consult an attorney before making any statements to either party’s insurance company. CONTACT US. If you sustained significant injuries or believe the accident was caused by another party’s negligence, we can help you understand your legal rights and navigate the claims process to receive the compensation you deserve!
Car accidents can be physically and emotionally traumatic experiences. In the aftermath of a collision, it’s essential to prioritize your safety and well-being while protecting your legal rights. Here are crucial steps to follow if you find yourself in a vehicle accident. SAFETY FIRST. Your priority is safety. Check yourself and others for injuries, and if anyone is seriously hurt, call 911 immediately. If it’s safe to do so, move your vehicle to the side of the road to avoid further accidents. REPORT THE ACCIDENT. In most jurisdictions, you’re required to report an accident to the police. Not only is police assistance invaluable in these situations, but a police report can be essential for insurance claims and legal proceedings. EXCHANGE INFORMATION. Exchange contact and insurance information with the other driver(s) involved. Gather names, phone numbers, addresses, insurance policy details, and license plate numbers. Be polite and cooperative, but avoid discussing fault or assigning blame.
STEVE’S CORNER Steve Lingenbrink is the founding partner of Polaris Injury Law, formerly Lingenbrink Law and Lingenbrink Cazares Injury Lawyers.
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