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LEX CANIS THE
Going Keto Conquering My Lifelong Battle
If there’s one thing I’ve had experience with for my whole life, it’s diets. I know, I know; if you haven’t seen me in a while, you’re probably thinking, “Diets? You ?” So, let me clarify. I’ve tried many different diet programs since I was young, but haven’t found one that worked for me — until now. At the time of writing, I’m into my 10th week of the ketogenic diet, more commonly known as “keto.” The name comes from the medical term “ketosis,” which is a metabolic state your body enters when it doesn’t have enough carbohydrates to burn for energy, so it begins using fats for fuel instead. That’s the state the keto diet aims for: restricting carbs and requiring plenty of fats and proteins. feeling great. At the outset of the diet, I was pretty overweight, prediabetic, and on cholesterol and blood pressure medication. I had difficulty sleeping and was fatigued throughout the day. I knew that it was now or never for a lifestyle change, but I couldn’t help but feel that the odds were stacked against me. I joined Weight Watchers when I was just 13 years old. I was definitely not lacking in incentive — a girl in school, whose name rhymes with Paula Hart, used to call me Okay, chemistry lesson over. What matters is that I’m seeing results and, more importantly,
“Chubsticks.” Think poor Chunk from “The Goonies .” Believe it or not, she’d said it lovingly! That didn’t make it hurt any less, though. Barely a teenager and already having to learn to diet, I would battle my weight for the rest of my life. I’ve tried all the fads, from Atkins, to HCG, to Nutrisystem, and it was always the same story. I’d lose 10 pounds (with 25 more to go) in the first few weeks and have a honeymoon period of sorts. Then my weight loss would plateau just as the withdrawal symptoms reached a fever pitch. Inevitably, I would cave to the sweet siren’s song of ice cream and carbs. But well over two months into keto, I’m not just sticking with it; I’m enjoying it. Maybe it has something to do with my previous experience with dieting, but I was able to weather the infamous “keto flu” that comes after you first start denying your body carbs, and now I can’t picture myself stopping. I’ve already lost well over 30 pounds, and I enjoy living the keto lifestyle. But there’s been so much more to this change than just weight loss. I sleep better, exercise more, and avoid the midday crashes that used to be the bane of my existence. Even my sweet tooth has been diminished. Although Keto forbids me from eating ice cream, I just don’t crave it anymore. Needless
1 Berlin Law Firm • DefendingTulsa.com But being where I’m at now, feeling as good as I do, I’m glad I stuck with it all these years. If it weren’t for the trials and errors of my past diets, I may never have found keto or been able to stick with it. For what it’s worth, I’m glad I found it when I did. - Lee Berlin to say, my wife thinks I’ve been abducted by the Body Snatchers. I am not a pod person, though. The diet just works for me. I’m proud about these changes. I haven’t been this healthy since my Army days. Naturally, I’m prone to evangelizing the diet to all who will listen to me (thank you). But what I want to make clear is that this may not be the right diet for you. Everyone has different needs, different tastes, and different hurdles to overcome. For me, keto was a perfect fit for where I’m at right now. It’s definitely not a one-size-fits-all diet. My advice for those who think that dieting isn’t for them because of lapses in the past is to keep trying. If a diet is grueling and you’re miserable, quit and try another program. Believe me, I know how difficult it can be. There’s nothing more discouraging than falling off of a diet and into a three-day bender of pizza, pastries, and cake.
We Have a Vacant Chair Want to Be Our Legal Assistant? Have you been searching for that perfect job where you are valued as an individual? Want to be empowered as a contributing member of a tight-knit law office? The Berlin Law Firm has a chair that needs to be filled. We are looking for a motivated legal assistant who can ensure effective case management and keep our office running smoothly. RESPONSIBILITIES As a legal assistant, you will provide a broad spectrum of support and client services under the supervision of the office manager and an attorney. You will perform the following duties to fill this role in our team:
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Provide administrative support
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Type up and file basic legal documents and correspondence
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Handle communication with clients, court staff, opposing counsel, and co-counsel Support and assist with theory development Conduct case law research, locate and develop case- relevant information Proven experience as a legal assistant or legal secretary Familiarity with criminal defense law, legal procedures and protocols, and criminal court system Satisfactory knowledge of day-to-day operations of a legal office
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Answer and direct phone calls
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Monitor deadlines and manage calendars
How to Achieve a More Restful Night’s Sleep A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.
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Execute our client relation management program flawlessly
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REQUIREMENTS To ensure that you are the right fit for the job and our firm, we ask that all applicants meet the following requirements:
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Working knowledge of case management software
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Excellent secretarial and organizational skills
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Ability to handle complex tasks while working under pressure
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Have reliable transportation
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Remain drama-free
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Computer literacy with Apple and Windows
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Must be able to pass a UA drug screen and criminal background check
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Proficiency in English
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Must love dachshunds!
BENEFITS We take care of our own here at the Berlin Law Firm. As the newest member of our firm, you can expect the following compensation:
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Starting salary between 24–30K
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Simple IRA with 3 percent employer match
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16 days of paid vacation (10 Holidays and 6 PTO)
If you want to work for a supportive team that values your voice while you take the next step in your legal career, email your resume to defendingtulsaassistant@gmail.com for consideration.
2 Berlin Law Firm • 918-770-0172
Messenger Kids
A New Tool to Keep Kids Safe Online Like it or not, our kids are much more “plugged in” than we ever were. According to the American Academy of Pediatrics (AAP), 22 percent of teenagers log on to social media sites at least 10 times per day. Learning how to keep our kids safe online is just part of what it means to be a parent in the information age. Thankfully there are tools available to make that job easier.
WHERE TO FIND THESE CONTROLS Open Facebook on your regular device, then click on “more” in the lower right-hand corner. If you’ve set up your child’s account, you’ll see “Messenger Kids” listed there. Selecting this will give you access to a wealth of safety features. THE CONTROLS AVAILABLE From this section of your Facebook app, you can control your child’s contact list, curating who can and cannot contact them. You and your child can also block individuals they no longer want on their contact list and report any content that makes either of you uncomfortable. If your child reports content, you will be notified by Facebook. Finally, you can set “sleep modes” to control when and for how long your child uses the app. This way you can ensure that they aren’t up late texting or getting distracted during school hours. Messenger Kids strikes a balance for parents who want to let their kids socialize online with protective measures. It’s a comprehensive and effective tool once you know how to use it. Of course, beyond just using these tools, you should always talk to your child about the importance of being safe online.
Messenger Kids is an app developed by Facebook to allow kids to interact online while giving parents peace of mind. Having consulted with thousands of families and organizations like the National Parent- Teacher Association, this may be one of the most comprehensive steps toward online safety for children. Here’s how you can begin using it in your household. HOW TO SET UP THE APP Messenger Kids is designed to run through a parent’s Facebook account. When you download the free app to your child’s device, you will input your own account information. The only info the app asks you to provide about your child is their name. After this setup, you can hand the device back to your kid and manage the safety features though your own Facebook app. Your child doesn’t need a Facebook account of their own.
Inspired Be
Green Bean & Sesame Salad
Inspired by Delicious magazine
Ingredients
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3 cups green beans, ends trimmed
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1 small red onion, finely chopped
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1 teaspoon white wine vinegar
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Small bunch of fresh mint
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1 tablespoon olive oil
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Small bunch of flat-leaf parsley
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2 tablespoons sesame seeds, toasted
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Salt and pepper, to taste
Directions
1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. 3. Add dressing, onion, and sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
3 Berlin Law Firm • DefendingTulsa.com
NEW ADDRESS 8516 E. 101st Street, Suite A Tulsa, Oklahoma 74133
PRSRT STD US POSTAGE PAID BOISE, ID PERMIT 411
We didn’t go far. We are still located in the Park Place Business Complex, directly across the parking lot from our old office.
WE HAVE MOVED
8516 E. 101st Street, Suite A Tulsa, Oklahoma 74133
Phone: 918-770-0172 DefendingTulsa.com
Inside This Issue
Lee Goes Keto Page 1
Sleep Better and Feel Great Have Legal Experience? We’re Hiring! Page 2
Facebook Messenger Improves Parental Controls Green Bean and Sesame Salad Page 3
August’s Silliest Holidays Are These on Your Calendar?
February has Valentine’s Day; September has Labor Day; December, of course, has Christmas; and August has, um, National Raspberry Cream Pie Day. August may not host any major holidays, but it doesn’t lack for some of the goofiest on the calendar. AUGUST 6: NATIONAL WIGGLE YOUR TOES DAY While the origin of this holiday is uncertain, it’s held every year on August 6. To celebrate, people are encouraged to wear sandals, flip flops, or other toe-exposing footwear. You can also frolic barefoot in the grass or simply stretch those digits throughout the day. Just don’t expect to see any Hallmark cards
devoted to National Wiggle Your Toes Day anytime soon.
is a day devoted to them. Take the day to hunt for lost treasures and screaming deals. Many thrift shops also benefit nonprofit organizations, giving you even more reason to frequent them.
AUGUST 13: LEFT-HANDERS DAY About 10 percent of the population is left- handed. Lefties may be stuck in a right-hand- dominant world, but on August 13, they rule the roost. Originally founded in England, Left-Handers Day has taken off in the U.S. Righties are encouraged to try out a left- handed approach for the day. Lefties, for their part, are free to be themselves. AUGUST 17: NATIONAL THRIFT SHOP DAY Thrift shops are a staple of American commerce, so it makes sense that there
AUGUST 27: NATIONAL ‘JUST BECAUSE’ DAY
This celebration is really scratching the bottom of the holiday barrel. Joseph J. Goodwin created National “Just Because” Day in the 1950s. It’s a day to do something “just because.” Be spontaneous and have a little fun. There’s no one way to celebrate, which is fitting, given that the existence of the holiday seems to defy logic altogether.
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