ALYFITN's SparkPeople Blog ALYFITN's Blog on SparkPeople, home of free diet plans and a healthy living community My Nutrition Notes day 2 Monday, Oct 8- <BR> <BR> I skipped supper. I did indeed go through 2 pint size containers of ice cream--Ben & Jerry's coffee heath crunch AND Starbuck's Java Chip Cappuccino then measured blood sugar about one hour later getting 142???!! I wandered if these indiscretions would blow my sugar sky high. What I learned is that they do not (I got 156 after oatmeal). But it DOES pack on the pounds and calories and DOES increase it over the 140 spike that I am to avoid. Because I am looking fo... Tue, 9 Oct 2012 11:58:31 EST My Nutrition Notes Starting Today I just purchased a glucometer even though I am not diagnosed diabetic. Clearly, I am "pre-diabetic". My mom and some sisters have been diagnosed diabetic. I am trying to avoid complications and even perhaps prevent a future Diabetes diagnosis in myself. My A1C is 6 %, FBS by doctor was 110. I will be rechecked in 3 months. The numbers below are from my new glucose meter. The 2 hr postprandial number is so bad that this is the number I will focus on. I will change things and record what... Sun, 7 Oct 2012 13:47:37 EST Pluggin Along I'm eating lots of baked sweet potato, black beans, lentils and GREENs. I am hungry eating like this. JR commented on the large quantity (but the large quantity is a plate full of leafy greens with no dressing--hardly any calories but enormous portions). I'm sticking with this, convinced I have to just get accustomed to it. Mon, 7 May 2012 17:39:37 EST OSU Food Science and Avocado Okay. So I WILL continue avocado in my salad but will keep it to half an avocado. It will increase absorption of carotenoids from the rest of the salad according to an OSU food science study. So I will limit my avocado use but feel no guilt in using half an avocado. It is actually an excellent choice to "buy" with my 14 gram fat allowance. And NOT just the oil but the actual avocado. <BR> Good job. <BR> Fri, 20 Apr 2012 16:51:39 EST Avocado is 83% Fat! Oh my gosh! Eighty-three percent of the calories from Avocado are fat. Granted, they are primarily mono-unsaturated, so if I were to eat fat, it is the type of fat I want. But I'm keeping below 10% fat in my diet---about 140 calories on a 1400 calorie diet. My total grams of fat per day should be no more than 15 grams anyhow--and I just ate 14 grams of fat in one fell swoop with a single avocado. Haha!!! <BR> <BR> I know Esselstyn warned me to not eat avocado. Now I see why. Hmmmmm. Sparkpe... Fri, 20 Apr 2012 16:14:56 EST Sweet Onion Storage Room temperature is OK for 1-2 weeks; if longer throw them in open paper grocery bag and keep them in cool spot in the basement. Better yet, just buy 5# at a time, keep at room temp, and batch roast them. How long can they keep after batch roasting? Do they freeze OK after batch roasting? Do they keep in frig very long after roasting? I will find out. <BR> <BR> KISS-keep it simple stupid. So this next batch of onions from my big onion bag are being slow roasted at 250 degrees. I individually... Thu, 19 Apr 2012 16:04:59 EST Today's Lunch Today, for lunch: Steamed cut up carrots from last week purchase in orange juice. Don’t know if this makes a difference versus water. I added slow roasted onions from last night, roasted green pepper from the night before, and covered them up to soak up the OJ. I’ll find out shortly how it tastes.-Update: It’s OK. Not as good as I thought but I am eating it with fresh blackberries and an orange. <BR> <BR> I marinated cut up roasted green bell pepper in garlic flavored vinegar. Oh. Wow. Ymmy... Thu, 19 Apr 2012 15:37:34 EST Just Notes Yesterday, I slow baked 2 vidalia onions at 250 degrees. Wow!!! They were much sweeter than the one I roasted for my soup the day before. I bought 10# of vidalia onions and thought how in the world will I eat all that. Now I know. They shrink down to nothing. <BR> <BR> Note to myself: Peel the outer layer to achieve cleanliness. Then, when the slow roasted onions leach out juice and nutrients, throw the liquid into my soup. One of my goals should be to usually have soup in my frig in which ... Thu, 19 Apr 2012 13:56:11 EST Caldwell Esselstyn and Upping My Challenge Today I started over. I have read T Colin Campbell’s China Study, Joel Fuhrman, Oz, Ornish, and Esselstyn. I reviewed old diet books and “devalued them” in my ranking scheme. I had an old copy of Fit for Life in my basement that was full of BS. It was written by a husband-wife team who had mail-order PhD’s and was a NYT’s bestseller!!! Shame. <BR> <BR> Anyhow, it is best to lower my fat intake and cut out the animal products. I crave. I binge. According to Esselstyn, if I stick to his re... Wed, 18 Apr 2012 17:22:20 EST Spark Formula <link> rie_calculation101.asp </link> <BR> <BR> This is the link to Spark's formula. Jen from Jensfitjourney reminded me of the importance of tracking the daily caloric DEFICIT. Don't know why I didn't start charting that a long time ago. I've been doing excellent these last two weeks. I FEEL good. The increase in cardio has made an effect on me--less arthritic and tons more energy. <BR> <BR> Keep it up! Wed, 17 Aug 2011 08:23:33 EST Upper Body Workouts I LOVE upper body workouts. Tomorrow, I get to work my upper body again and I CAN”T WAIT!! <BR> <BR> Today was legs/lower body. I don’t have as much fun with legs as I do with arms. I lack variety. In part, it is because I have a restriction on deep squats. I discovered by MRI that I wore out my patellofemoral cartilage. There’s no getting it back. So empowered with knowledge, I’m limiting how deep I go on my squats so I do not stress my knees. I have no pain. Let me keep it that way... Tue, 16 Aug 2011 20:27:11 EST I'm Back I broke my leg this spring. I was able to keep up my upper body weight lifting. But I found that being restricted in weight-bearing on my leg really threw me for a loop. I started letting my eating get out of control because of my frustration. There was no good reason for that…..I believe that since I could not “be perfect” in my weight-control regimen, I kinda just let myself go. LESSON LEARNED. The problem with my broken leg was not physical—IT WAS PSYCHOLOGICAL. <BR> <BR> Sooooooo--... Fri, 24 Jun 2011 02:37:57 EST Marketers....Grrrr Marketers….Grrrr <BR> <BR> I was organizing this afternoon. It’s a rainy day and I have peace and quiet with my DH and son gone for the day. I was focused. However, I found a $10 CASH BACK coupon for my local Kohl’s good until April 17. I dropped what I was doing and ran out to Kohl’s to get a trinket—a necklace or frame or something. Grrrrrr!!! The coupon is just like their constant 20% off coupons but you have to spend $50 according to the very fine print!!!! I got to the crowded pa... Sat, 16 Apr 2011 16:06:25 EST I'm Going to Heaven! (humor) I'm going to heaven.... <BR> <link><BR>ics&id=2213#comic </link> Fri, 15 Apr 2011 09:22:58 EST One Objective at a Time <BR> It’s best to take one objective at a time. Work on it until you’re in shape, then take on another one. Trying to cure a weak back, develop a trimmer waist and thighs, and acquire fitness for sports all at once is aking for trouble. Take it easy and you’ll have it all.--- Laurence Morehouse from Total Fitness <BR> Thu, 14 Apr 2011 23:03:45 EST Re-hab'ing My Knee Post Great Skiing <BR> <BR> I tore my MCL coming down from the very top of Jackson Hole. I LOVE to ski!!! I was SO HAPPY that I lost enough weight that my ski boots fit perfect again. So I got aggressive with the skiing---all in a celebration of life. <BR> <BR> Well, last day of my season, I did a split with my ski’s and ended up getting hauled down the mountain by the ski patrol. Let me tell you, though: I MADE IT THROUGH THE BLACK DIAMOND SKIING FROM THE VERY TOP OF JACKSON HOLE!!!!! It fatigued me,... Wed, 13 Apr 2011 13:02:10 EST First Day of Motorcycling 2011 I finished taxes and sent the last bit of info to the accountant. <BR> <BR> Then I took a break and MOTORCYLED for the first time this season!! DH put a new battery in the bike for me. That is a sexy man--the man who changes the oil and keeps the bike maintained. I'm a lucky woman. Fri, 18 Mar 2011 17:55:05 EST On My Progress, Judgment and the Arnold “Imagine someone regularly tying small weights around your ankles as you try to climb a mountain. Doesn't sound fair, does it? But that's exactly what you can do to yourself, a little bit at a time, if you don't watch out. When you think of who and what is standing in the way of your dreams, it's easy to forget your own responsibility. Even the best of us can be guilty of unknowingly hurting our own progress. Procrastination, lateness, being disorganized, pessimism, not being honest with your... Sat, 5 Mar 2011 14:27:33 EST More on Anger Management More on Anger Management <BR> <BR> It is interesting that I REMEMBER all the transgressions against me. Do other people do that? What this does for me is this: When I get mad (either appropriately or not), my mind conjures up all the other old battles I’ve had with this person. That means I never really forgave and let it go. <BR> <BR> The thing with having a big family and a lot of relationships is that you have these people in your life forever. Any one of my sisters would have been ... Fri, 4 Mar 2011 09:26:37 EST My Intense Story It’s remarkable how emotions play such a big part in actions and behaviors. My first year on Spark was spent examining myself. I’ve never taken the time to do that consistently, but I did this year as I looked at exercise and eating behaviors—and how emotion affected me. <BR> <BR> This was time well spent. I began writing in my journals alternative ways of seeing things. I learned that sometimes, my response is out of whack. Sometimes, I perceive insults not intended. This is frequentl... Fri, 4 Mar 2011 07:32:14 EST On Anger and an Email Okay. Time to blog about my anger. And about manipulation. And MY goals responsibilities and desires. <BR> <BR> About being a shining star. About being the person I want to be. About barriers I see. About barriers I have created for myself or ALLOWED OTHERS TO CREATE FOR ME. <BR> <BR> I’m a really good person. I’m accomplished. I’m good to the core. Though I’m not Catholic now, I attribute coming from a large family for how I’ve turned out. I’ve learned patience and strong work eth... Thu, 3 Mar 2011 10:55:40 EST The Heart-An Affirmation The Heart-An Affirmation <BR> <BR> My heart works every day. Every day it is in training. I train my heart. I choose either to CONDITION my heart with work that improves stroke volume, quality of the myocardium and coordination among myofibrils--OR I DECONDITION MY HEART by sedentary activity, never getting above 120 on a daily basis. <BR> <BR> I choose CONDITIONING. <BR> <BR> Thu, 24 Feb 2011 08:28:49 EST A Laugh a Day: Mahatma Ghandi "Mahatma Ghandi, as you know, walked barefoot almost all the time, which produced an impressive set of calluses on his feet. He also ate very little, which made him rather frail. Also with his poor diet, he suffered from bad breath. This made him... <BR> <BR> A super fragile callused mystic hexed by halitosis" <BR> <BR> <em>334</em> <em>18</em> <em>334</em> <em>18</em> <em>334</em> <em>18</em> <em>334</em> <em>18</em> Tue, 1 Feb 2011 08:28:12 EST Rena Wisdom Rena Wisdom <BR> <BR> <BR> Walt Whitman “In the faces of men and women I see God, ... I find letters from God dropt in the street, and every one is sign'd by God's name.” <BR> <BR> <BR> <BR> I follow Rena1965 as one of my motivators. I admire her strength and tenacity. The other day, I noticed her page was down. I don’t want to lose the motivation that I get from, so I gleaned her wisdom from old message posts and for my reference am putting ones that help me here. Rena, if you read ... Fri, 14 Jan 2011 15:30:42 EST Real People Quotes on Health care Real People Quotes on Health care <BR> <BR> ‘Your need to talk with someone is an inverse function of your desire to do so. In business, stressful situations develop and that stress can cause conflict avoidance. Conflict avoidance causes conflict. Break the cycle by talking when you least want to.’ <BR> <BR> ‘traditional insurance model and primary care do not mesh is that while insurance is purchased as financial protection against something you do NOT expect to happen, primary care is ... Fri, 14 Jan 2011 14:57:20 EST Pot Roast Stew Today I slow cooked 2 pot roasts in the crockpot yesterday after purchasing them buy one get one free. I defatted and froze one. The other, I shredded and made a pot of stew from leftover roasted veggies and steamed green beans. <BR> <BR> I’m onto making some nice habits!! <BR> Fri, 14 Jan 2011 14:20:18 EST Laughter is the Best Medicine ...spreading email jokes.... <BR> <BR> Why I'm divorced . . . <BR> <BR> Last week was my birthday and I didn't feel very well waking up on that morning.. <BR> I went downstairs for breakfast <BR> hoping my wife would be pleasant and say, <BR> 'Happy Birthday!', <BR> and possibly have a small present for me. <BR> <BR> As it turned out, <BR> she barely said good morning, <BR> let alone <BR> ' Happy Birthday.' <BR> <BR> I thought.... <BR> <BR> Well, that's marriage for you, <BR> ... Fri, 14 Jan 2011 03:33:56 EST My Friend, My Enemy <BR> <BR> Essay on cognitive dissonance and (a little) on living outside the present <BR> <BR> Here are my thoughts on my way to EMOTIONAL MASTERY. CAPITALIZED TEXT IS MINE. <BR> <BR> Cognitive dissonance is “an uncomfortable feeling caused by holding conflicting ideas simultaneously…. <BR> Dissonance is often reduced by justifying, blaming, and denying” - BUT WHY NOT CHANGE BEHAVIOR TO RESOLVE DISSONANCE???? I MUST KEEP FROM JUSTIFYING AND DENYING BY ACCURATE TRACKING OF NUTRITION AND... Thu, 13 Jan 2011 12:14:13 EST Incongruence and Emotional Mastery Only I can change my life. No one can do it for me. <BR> -- Carol Burnett <BR> <BR> This was a good article I ran into today. <link><BR>/2011/01/how-to-get-your-cooperation-t<BR>aming-your-subconscious-mind/ </link> <BR> <BR> I gained weight since December and have been riding an emotional roller coaster. None of the issues are new. They are old ones I deal with and have been for years. <BR> <BR> There is incongruence in my life between what my h... Thu, 13 Jan 2011 09:10:44 EST Sisters I decided I will purchase a 14 cup Cuisinart!! My trusty food processor is a 6 cup and not large enough to slice onions’ and zucchinis and cucumbers whole. It is good for making salsa and hummus in the small quantities I need. But I would like to do more things now that I am eating healthy—and that includes whipping up cut cucumbers really fast to spread the hummus on. <BR> <BR> My sisters were over last night. I love them but when we get together—I see my old bad eating habits in them. ... Thu, 30 Dec 2010 08:25:49 EST Diabetic Rant <BR> <BR> Diabetic Rant <BR> <BR> So this holiday I met with my sisters. I have eight of them. I’ve left the nest so long ago, it is a shock when I return. <BR> <BR> We ate at Friendly’s. For those not from the Midwest, Friendly’s is a “friendly” ice cream store that also sells crappy meals -- whom those in the know on would know better than to eat. It’s a greasy-sandwiches-with-sides-of-fries kind of place. My niece (who is not a kid) got extra cheese macaroni (-heart... Thu, 30 Dec 2010 07:55:39 EST Conference Mode I was going to add this to a discussion thread but it was too long winded: <BR> <BR> <BR> I do abs daily and commonly do calves 2 or 3 days in a row. This week is an example of why. <BR> <BR> I’m at a week long conference in Chicago. The West building at McCormick place is secluded---so I did 3 sets of one leg calf raises on steps. I also did triceps dips. (LOL-business attire and all. But this is really away from the crowds and nobody saw me.) Today and tomorrow, I’ll do calf raises—... Thu, 2 Dec 2010 10:20:38 EST Good Thanksgiving I ate barely any dessert over Thanksgiving weekend!! I LOVE my new lifestyle. The dessert treats were not even on my radar screen. <BR> <BR> I DID enjoy roasted veggies. I diced a rutabaga (white turnip) and included it with yams, onions & potatoes. It did not go over well on T-day. But the NEXT day, I put leftovers in the crockpot and created the best ever high-protein –with-complex carbs turkey stew and the rutabagas were cool. EVERYONE loved it. I made a first batch Friday and call... Mon, 29 Nov 2010 13:04:04 EST Fabulously Fit Fabulously Fit <BR> <BR> It is interesting to me that Frank Zane credits his drive to perform bodybuilding with a deficiency. He opens his book, Fabulously Fit Forever, explaining his observation than many bodybuilders he knows had fathers who were unavailable emotionally or physically—himself included. He believes object-loss identification, the need to be ‘more of a man’ to identify with the missing father, drives success. <BR> <BR> Interesting take. Interesting that a NEGATIVE is tu... Mon, 22 Nov 2010 21:05:41 EST Finish with Dignity <BR> I told Kxxx how strong she looked crossing the half marathon finish line. When I complemented her the day of the race, she said she felt like crap. Today, I learned she thinks, too, about how she looks in a race. She said her goal is to finish each race – “with dignity”. <BR> <BR> That is exactly what I saw in her. Her posture was perfect, tempo even, stride perfect and breathing rhythmic. She LOOKED better than most the runners. I want to run like Kelly. I’m getting there. As... Fri, 19 Nov 2010 08:04:19 EST New Combo Exercise on Cable Combo exercise: Vince showed squat with mid-cable row. Pull shoulder blades back while rising from squat. I used 27.5# weight. I like it!! <BR> <BR> Yesterday was focused on arms. Today, start the routine with the abdominal circuit, cardio—then do calves, gluts & hamstrings on the machine. No bench press until tomorrow. Remember: protect that rotator cuff. If you did arms yesterday, you can’t do chest today. But I’ll let you do abs twist and captain’s chair. <BR> <BR> The plan- <BR... Thu, 18 Nov 2010 07:32:34 EST I Need More Days Like Today Coach Vince has me do assisted pull ups with a wide grip tonight instead of narrow. It gets more back muscles involved. I’m LOTS better at decline sit ups—all my ab work has improved me so much, I did not know I got a lot better. <BR> <BR> We did a whole body workout: <BR> Lateral raises_DBs_5# <BR> Front raises_DBs_8# <BR> Shoulder shrugs_DBs_10# <BR> Triceps kickbacks_5# <BR> Lawnmowers-8# <BR> Triceps extensions with cable_10# <BR> Triceps extensions with cable_15# <BR> For the triceps ... Wed, 17 Nov 2010 21:39:37 EST New Team Membership and DS Relocates to NYC I joined Carolyn’s Fabulous Fitness team. Shoot, it was her detailed food journal that really hit home for me that I needed to increase my protein. I have not gotten very involved with a small team before now. It has been a year, I’ve stayed private, but now I’m ready. <BR> <BR> This week has been busy. My son took a job in NYC and I’ve helped him apartment hunt. I’m anxious that he like his new job, new city, new apartment—that he meets wonderful new people—and that he is safe. I have ... Wed, 17 Nov 2010 14:34:02 EST Just Life Update <BR> I’ve been working hard on a house to sell and it has been disrupting my workout time. However, I’m running more since I can’t get to the Y. DH has joined me—either walks or jogs—and there is less tv watching for him now!! <BR> <BR> My son got a job in NYC. Great for him. He took in shows every night when he went for interviews and did LOTS of walking. He is suited for city life. He is a jazz pianist and multi-instrument musician on the side apart from his usual vocation. I’m su... Fri, 12 Nov 2010 11:24:29 EST On Tracking <BR> Yesterday, I commented on a blog that was about the author’s frustration with tracking. I support tracking and know that, for me, I will track off and on for the rest of my life. <BR> <BR> <em>249</em> I have 2-3 months of accurate tracking from January through March of 2010. Back then, as I began weight lifting with a class, my fitness tracker gradually became a focus and my eating tracker less so. But I returned to my food tracker for 2 weeks early this month when I discovered ... Wed, 27 Oct 2010 08:03:58 EST On Target <em>34</em> <em>320</em> <em>312</em> <BR> <BR> <BR> I was on target for a 2# weight loss yesterday burning around 985 calories and taking in 1437! It was not “EXCESSIVE”. I see that somedays, when the stars are aligned, I can put in that much exercise, eat right and enjoy it. It does not “deserve” a reward. It does not need to be questioned as too much (it is not). It is simply—a really good workout day! <BR> <BR> My reference charts I calculated for myself under my October blo... Wed, 13 Oct 2010 08:35:39 EST MATH and a PLAN!! <img src=""> <img src=""> <img src=""> <img src=""> <BR> <BR> These are my choices I calculated based on my desired goal of 0.5 to 2 pounds of weight loss per week. The mathematics helps me to see what I must accomplish. The charts I made indicate options of losing my weight b... Mon, 11 Oct 2010 11:07:04 EST Black Rice and Steel Wool Every time I’ve made black rice so far, I’ve burnt the bottom and had to steel wool my pan. I wasted a lot of black rice. I rinse the rice then I soak it overnight. The first time I made it, I threw away the deep purple water from soaking. I thought better of that the next time and kept the same water and cooked. I get more nutrition that way. <BR> <BR> Does anyone have experience with black rice cooking? I’ll post a question on a thread and see what others do. <BR> <link>www.sparkpeop... Fri, 8 Oct 2010 10:40:59 EST Confession This comment I made at the end of my nutrition tracker today: <BR> <BR> Wait a minute! I thought I "blew it". I was ready to blow off the rest of my day when I looked at the damage report here on my tracker. My carbs are over 200. I knew by mid afternoon I would not make my 135 protein, less than 165 carb and around 30-60 fat gram "perfection". But this is NOT about perfection. It is what I can do consistently day in and day out. DS brought home ice cream It's been in the freezer for 24 hour... Wed, 6 Oct 2010 17:52:54 EST Shoulder Injury Prevention <BR> <em>23</em> Shoulders—I did the bench press to failure Monday plus the bench incline with DBs. I also did pull-downs. On Tuesday, I did internal and external rotation, triceps pull downs and biceps curls; on Wed, deadlift and biceps 21s; on Thursday, assisted pull ups and chin ups; on Friday, I got smart. I became concerned about daily workouts with shoulders. Joints need time to rest. Time to evaluate my strategy. <BR> <em>34</em> I will separate doing upper extremity exercises ... Fri, 1 Oct 2010 22:31:14 EST Tangos I have better ways to spend 140 calories. For example, 140 calories of cottage cheese gives me 22 grams of protein. The other night, I ate 140 calories of straight tangos—but I multiplied the serving size by 5 and mindlessly ate 700 calories!!! In the 700 calories, I got 10 grams of protein and nearly 100 grams of CARB!! AND 35 GRAMS OF FAT!! Holy moly!! That is A LOT OF CARBS AND FAT. <BR> <BR> Frank Zane keeps his total fat below 20-25% of his total calories, which for me would mean k... Thu, 30 Sep 2010 18:06:14 EST Sticky Chicken Day Sticky chicken is going from the frig to crockpot this a.m.—no time to stick around and baste it. When one chicken is done, I’ll pull it out and throw in the other. <BR> <BR> Yesterday’s workout was spinning 45 minutes. Because I can’t stand being in the gym and not lifting on my “off” day, I decided to do some cable exercise-internal and external rotations, abdominal crunch, biceps and triceps. I stuck to upper body/abs because today, Wednesday, is leg day. <BR> <BR> Stew turned out g... Wed, 29 Sep 2010 07:30:39 EST MissPerception IS Lady-In-Weighting Today, I change my sparkpage screen name from MissPerception to Lady-In-Weighting. <BR> <BR> My new theme song—“I Can See Clearly Now” the rain is gone, I can see all obstacles in my way. Gone are the dark clouds that had me blind. It’s going to be a bright…day. <BR> <BR> <link><BR>me/icanseeclearlynow.htm </link> <BR> <BR> <BR> I’m doing great today! So far (lunch time), I’ve had 71 gms of protein. Carbs are 120, and fat is at 26. Almonds will... Tue, 28 Sep 2010 07:37:21 EST Frank Zane I read about Frank Zane online and ordered a couple books from amazon. I’m intrigued by the older guys from California who were part of the 60s and 70s bodybuilding movement. Derek Prior recommended Frank Zane’s material. <BR> <BR> <BR> Frank emphasizes slow negative, quick positive and I absolutely agree with him. I had a great workout today using a tempo that held me in contraction 3 seconds, slowly lowered against gravity, paused 2 seconds then shot back up with power for another repet... Mon, 27 Sep 2010 17:37:10 EST Derek Prior’s Foundations for a Better Physique From Derek Prior Foundations for a Better Physique on my kindle. I also ordered his F.I.S.H. workout recording book. Will pencil in daily and enter it online on Spark. It gives me a system to record tempo. <BR> <BR> <em>250</em> Important to record my eating and drinking—will provide my baseline in terms of ratios of macronutrients I typically consume—I followed everthing in my nutrition tracker for 3 months religiously Jan thru March 2010. I am too low in protein. Strategy: PROTEIN W... Mon, 20 Sep 2010 09:22:20 EST