ANGGEL40's SparkPeople Blog ANGGEL40's Blog on SparkPeople, home of free diet plans and a healthy living community Today Is A New Day! Today is a new day, I will keep pushing and I will not beat myself up when I slip up! I Can And Will Do This! What about you all! <img src=""> Mon, 27 Jun 2016 12:10:23 EST My Mid- Evening Snack! It has been a minute since I posted a blog. I just wanted to share with my Sparkfriends my mid- evening snack today. I am having a vanilla shake and it not only helps me keep from snacking on the wrong food but it's actually yummy! <BR> <BR> I got the products from Walmart( not expensive at all) so here you go- Eas Soy Protein( vanilla flavor also comes in chocolate) and Great Value Almondmilk(original unsweetened) mix these two together and you have a healthy snack. This shake can also be u... Wed, 16 Mar 2016 17:03:52 EST Last Healthy Food Blog! So this is my last healthy food blog, it's been my challenge for this month. I must say that I have learned a lot from cooking my meals at home, so many new recipes that I got off online on different websites! This is something I will continue to do for a life time! So let me give you a taste of what I have been eating daily! <BR> <BR> First I start off with a glass of water, then once my kids and Hubby are out the door for school and work. I then get my morning workout in(what ever exercise... Wed, 30 Sep 2015 20:52:08 EST Healthy Spinach and Carrots! Healthy Spinach & Carrots! <BR> <BR> I sautéed my carrots & spinach, added some beef sausage cut in slices <BR> season it with sea salt, black pepper, onion powder & garlic <BR> <BR> Healthy Eating Is The New ME! <BR> <BR> I LOVE carrots! <em>291</em> <BR> Tue, 29 Sep 2015 21:10:49 EST Healthy Snack For Work! Healthy Snack <BR> <BR> I am having this simple snack while I am at work! <BR> <BR> 1 Carmel rice cake <BR> 1 tablespoon all natural Jif peanut butter <BR> Banana( cut about 5 slices) <BR> <BR> Spread the peanut butter on rice cake & top with banana slices <BR> <BR> Just that simple, now if you take this to work( easy to pack) don't forget your butter knife! <BR> <BR> Really hope you are Thankful for this beautiful day that God has Bless us with!!! <BR> <BR> Healthy Eating Is The New ME... Mon, 28 Sep 2015 13:17:33 EST Healthy Banana Oat Smoothie! Banana Oat Smoothie <BR> <BR> This smoothie surprise me, I really didn't think it would be that good! <BR> <BR> 1/4 cup old fashioned rolled oats <BR> 1/2 cup plain low-fat yogurt( I used plain Greek yogurt) <BR> 1 banana <BR> 1/2 cup fat-free milk( I used unsweetened Almond milk) <BR> 2 teaspoons honey <BR> 1/4 teaspoon ground cinnamon <BR> <BR> Yummy...Yummy! Remember breakfast is the most important meal of the day, so try this one not only is it good for you, it's very easy to make! <BR... Sat, 26 Sep 2015 11:48:51 EST Healthy Take Out! Healthy Take Out Dinner <BR> <BR> So tonight we are out, kids got pizza again! <BR> <BR> Hubby and I got veggie mix with chicken! <BR> <BR> It had mushrooms, onions, zucchini, carrots, squash & chicken with sauce! This was delicious! <BR> <BR> Still keeping it healthy, even if I don't cook it myself! <BR> <BR> Healthy Eating Is The New ME! Fri, 25 Sep 2015 22:17:44 EST Healthy Salmon & Veggies! <img src="">Salmon & Veggies! <BR> <BR> Tonight my Hubby cooked dinner <BR> <BR> He seasoned the salmon with lemon pepper & garlic(grilled it) <BR> Cooked his veggies with sea salt, garlic, onion & black pepper <BR> <BR> Now he cooked the kids spicy grilled chicken sandwiches( season with sea salt & cayenne pepper) and baked fries! <BR> <BR> He's a <BR> <BR> Healthy Eating Is The New ME! <BR> <... Thu, 24 Sep 2015 20:59:52 EST Healthy Dessert Dessert any one! <BR> <BR> Today I cut up me some fresh peaches, then I diced them <BR> Added them to 2% low-fat Greek Yogurt(CHOBANI) it only has natural ingredients, a 5.3 0z size cup <BR> Then I drizzled it with a little raw honey <BR> <BR> This dessert really hit the spot, a girl can get use to this! <BR> <BR> Healthy Eating Is The New Me! <BR> <BR> Happy Fall <em>465</em> <em>426</em> <em>465</em> Wed, 23 Sep 2015 20:45:49 EST Healthy Roasted Carrots! Roasted Carrots <BR> <BR> I roasted about 2 cups of baby carrots in the oven at 400 degrees for about 20 minutes with a little sea salt & 2 teaspoons of olive oil. <BR> I took the carrots out of the oven & drizzled with 3 teaspoons of honey & 1 teaspoon of balsamic vinegar. Pop them back in the oven for about 2 minutes. <BR> <BR> I had them with a Grilled Turkey patty! <BR> <BR> These roasted carrots are so good & easy to cook! <BR> <BR> Healthy Eating Is The New ME! Tue, 22 Sep 2015 21:39:33 EST Healthy Lunch At Work! Healthy Lunch <BR> <BR> Ground Turkey(about a golf ball size) <BR> Chickpeas <BR> tomato <BR> <BR> I cooked my turkey meat, diced my tomato(about a 1/2 cup)added them to my chickpeas <BR> a little sea salt, black pepper and onion powder <BR> <BR> This was my healthy lunch at work today! <BR> <BR> Happy Monday & Keep It Moving! <BR> <BR> Healthy Eating Is The New Me! Mon, 21 Sep 2015 17:19:20 EST Healthy Mango Green Tea Smoothie! So this yummy smoothie gave me life this morning. I had to hit the clock early this morning, usually I don't work on Sunday's but duty calls! <BR> <BR> Mango Green Tea Smoothie <BR> <BR> 1 green tea bag <BR> 1/2 cup boiling water <BR> 1/2 cup fat free vanilla Greek yogurt <BR> 1 cup mango chunks <BR> 3-5 ice cubes <BR> <BR> Brew the tea bag in boiling water for 3-5 minutes. <BR> Remove the tea bag & let the tea cool to room temperature. <BR> <BR> Blend the green tea, yogurt, mango & 3-5... Sun, 20 Sep 2015 13:07:29 EST Healthy Whole Wheat Pasta! Today my Mom-In-Law cooked me something healthy! <BR> <BR> It was whole wheat pasta, green onions, bell peppers, black beans ,lobster(cut into small pieces) & light Italian dressing! It was so good, she knows I am eating healthy so she decided to help me out. I love her, she is the best! <BR> <BR> <BR> I am on a roll! <BR> <BR> Healthy Eating Is The New ME! Sat, 19 Sep 2015 21:05:44 EST Healthy Meal For Tonight! Healthy meal for tonight! <BR> <BR> Broccoli, Carrots & Chicken <BR> <BR> I used two chicken breast that I grilled & sliced into strips <BR> <BR> Sautéed my broccoli & carrots in olive oil <BR> Placed the chicken strips into the pan with my veggies & added sea salt <BR> <BR> Now this meal was for my Hubby and I. Kids wanted pizza as usual on a Friday night! <BR> <BR> Now this is easy to make so go for it and enjoy! <BR> <BR> Healthy Eating Is The New ME! Fri, 18 Sep 2015 22:39:44 EST Healthy Dinner From Lastnight ( forgot to blog) Yes, I forgot to blog my healthy dinner yesterday, well the truth is I didn't cook a healthy dinner for me lastnight! My family wanted Sloppy Joe's and French fries so I cooked that for them. I wasn't too hungry so here is my Healthy Dinner! <BR> <BR> Healthy Dinner <BR> <BR> 1/2 cup of Special K cereal with almond <BR> 1/2 cup of 2% milk <BR> <BR> That's it my healthy dinner or snack! <BR> <BR> Healthy Eating Is The New ME! Fri, 18 Sep 2015 11:56:56 EST Healthy Snack Made Easy! Healthy Snack <BR> <BR> Now this snack is so simple <BR> <BR> Vanilla sugar free pudding(you can use chocolate if you like), you can make your pudding or buy the ones already made! <BR> slice half a banana <BR> <BR> Place the banana slices in the pudding and enjoy! <BR> <BR> I know too simple, but it's healthy! <BR> <BR> Healthy Eating is The New ME! Healthy Wed, 16 Sep 2015 20:40:24 EST Healthy Salad! Healthy Salad <BR> <BR> Now you can't go wrong with a healthy salad you can just about add every veggie there is! <BR> <BR> I added turkey meat, tomatoes, carrots, cucumbers, onions, black olives, spinach, lettuce & cheese! <BR> Dressing is Light Vinaigrette <BR> <BR> There you have it my salad....Yummy! <BR> <BR> Healthy Eating Is The New ME! Tue, 15 Sep 2015 21:48:14 EST Some What A Healthy Day! Today was a busy one for me and on top of that I am not at my best! So my healthy day went a little like this! <BR> <BR> Breakfast- Green Smoothie( 2 handfuls of spinach, 1 banana, 1 cup of blueberries, 2 cups of water & 1 scoop of protein power) <BR> <BR> Lunch- Green Smoothie, half of apple with 1 teaspoon melted Jif natural peanut butter & a slice of Turkey <BR> <BR> Now I just didn't feel too good to cook me a healthy dinner(so SORRY), no dinner for me! <BR> <BR> I am getting ready to... Mon, 14 Sep 2015 21:39:56 EST Healthy Dinner At A Restaurant! Healthy dinner at a restaurant for my Granny's Birthday dinner. My Granny really enjoyed herself, we all enjoyed this beautiful day. <BR> <BR> Grilled fish & shrimp over rice <BR> <BR> I have no idea what it was season with but it was good! <BR> <BR> God Is Good! I love spending time with my family! <BR> <BR> Healthy Eating Is The New ME! Sun, 13 Sep 2015 23:02:16 EST Healthy Breakfast With Eggs! Healthy breakfast with eggs! <BR> <BR> Now usually I don't do breakfast unless it's my Green Smoothies....I love my Smoothies! So this morning I had a burrito! <BR> <BR> My healthy breakfast burrito <BR> <BR> 1 whole wheat burrito( I used Mission & it was the small ones) <BR> Sauteed my onions & bell peppers <BR> Cooked my turkey sausage( a small patty size) <BR> Scrambled the egg whites (2) <BR> Warmed the burrito shell in the microwave, then I topped it with the sausage, eggs, bell pep... Sat, 12 Sep 2015 14:43:41 EST Healthy Dinner Blog( Sorry I Am A Little Late) I am a little late blogging but it's Friday and I have been enjoying family night with my family! <BR> <BR> Tonight Healthy Dinner <BR> <BR> Grilled Steak with veggies! <BR> <BR> I cut the steak into strips after I grilled it <BR> I sautéed mushrooms, onions, bell peppers and red peppers in olive oil <BR> <BR> Topped the veggies with the steak, season it with sea salt and pepper <BR> <BR> There you have my healthy dinner! <BR> <BR> I hope you all have a Safe and Bless Weekend! <BR> <... Fri, 11 Sep 2015 22:40:46 EST Bananas About Chocolate! So I wanted a simple healthy snack, if you like chocolate here is a good one! <BR> <BR> Slice half a banana and dip it in 1/2 ounce melted dark chocolate! That's it fast and simple snack for tonight! <BR> <BR> <BR> Healthy Eating Is The New ME! <BR> Thu, 10 Sep 2015 20:17:59 EST Healthy Warm Apple & Romaine Salad! So this is a little different but it was still Yummy! <BR> <BR> Warm Apple & Romaine Salad <BR> <BR> 1 teaspoon olive oil <BR> 1 crisp apple(such as Fuji) cored & thinly sliced(drizzled with lemon juice to prevent discoloration) <BR> 1 head of romaine lettuce leaves, washed, dried & cut into 1 inch pieces <BR> Sea salt & pepper <BR> <BR> Heat olive oil in large skillet over medium-high heat. Add apple slices to pan & saute for 1-2 minutes until slightly tender & lightly browned. Add romain... Wed, 9 Sep 2015 20:44:07 EST Healthy Dinner Made Quickly! Healthy Dinner Made Quickly! <BR> <BR> Saute Mustard Greens in olive oil and add about 1/2 cup diced smoked ham <BR> <BR> Salt and pepper to taste( I used Sea Salt) <BR> <BR> There you have it! <BR> <BR> Healthy Eating Is The New ME! Tue, 8 Sep 2015 21:15:20 EST Another Healthy Lunch! Green Goddess Sandwiches <BR> <BR> 15oz. can chickpeas <BR> 1 ripe avocado <BR> Juice from 1/2 lemon <BR> Salt & Pepper to taste <BR> <BR> Rinse & drain chickpeas & place in a bowl. Mash with a potato masher or fork. <BR> <BR> Cut avocado in half & remove pit. Scoop out the avocado & place in bowl. Mash again to combine with chickpeas add lemon juice & stir. Salt & pepper to taste if desired! <BR> <BR> I toasted my bread( only one slice )and added tomato slices <BR> <BR> My Hubby gave th... Mon, 7 Sep 2015 14:57:31 EST Healthy Beef Burger! Healthy Beef Burger for dinner! <BR> <BR> I toasted my wheat bun <BR> Broiled my beef pattie <BR> Added mustard, onion, lettuce and 2 tomato slices to finish this sandwich! This was simple and quick because I am tried! <BR> <BR> I had 1/2 cup of grapes on the side( no fries) <BR> <BR> There you have it! <BR> <BR> Healthy Eating Is The New ME! <BR> <BR> Sun, 6 Sep 2015 21:31:48 EST Healthy Sandwich For Dinner! Today's dinner I had a sandwich! <BR> <BR> Whole grain wheat bread , with Black Forest Ham, toasted with part skim mozzarella cheese <BR> Topped with lettuce, spinach, olives, cucumbers, onions, tomatoes and a little mustard also! <BR> <BR> Quick and Easy Dinner! <em>180</em> <BR> <BR> Healthy Eating Is The New ME! <BR> <BR> Still On Track!!! Sat, 5 Sep 2015 21:47:06 EST Healthy Breakfast To Get Your Day Started! So I like to start my day off with a healthy breakfast, you guys might say that's not breakfast! I like to make Green Smoothies, I have been drinking them for about 18 months now! They are yummy and packed with the good stuff! <BR> <BR> Apple Banana <BR> <BR> 2 handfuls greens( I like spinach) <BR> 1 cup ice(you can also use 1 cup of water) <BR> 2 granny smith apples, cored and seeded( you can use whatever apples you like <BR> 2 small bananas, peeled <BR> <BR> Place the leafy greens(whatev... Fri, 4 Sep 2015 11:58:12 EST Healthy Veggies with Shrimp! I didn't forget to blog, I just wanted to blog my healthy dinner! <BR> <BR> Veggies with Shrimp! <BR> <BR> <BR> I sautéed broccoli, carrots, onions(as you can see I like to add onions to just about everything) garlic and shrimp in olive oil! <BR> <BR> I sprinkled a little Mrs.Dash and a little fresh lemon juice! <BR> <BR> Just that simple and healthy! <BR> <BR> Healthy Eating Is The New Me! Thu, 3 Sep 2015 20:38:23 EST Healthy Lettuce Wraps I had lettuce wraps for lunch, another quick and easy thing to do! <BR> <BR> I had tuna mixed with onions, green bell peppers, mustard(you can use light mayo but I don't use mayo on any of my food)a sprinkle of Mrs. Dash and pepper on two lettuce leafs! <BR> <BR> I top it with cucumbers slices and tomato slices <BR> <BR> There you have it quick and easy healthy lunch, oh and if you are at work don't forget to rinse your mouth out and pop a piece of sugar free gum or peppermint! <BR> <BR>... Wed, 2 Sep 2015 14:17:43 EST Healthier Way To Eating Pizza! I haven't had pizza in a while, I didn't want any because of the calories and it always gave me heartburn! So I did my own mini pizza version the healthy way, I had it for lunch and oh did I enjoy! It was also easy to make! <BR> <BR> I sautéed Spinach and Red Onions(some call them Purple Onions)in a little olive oil <BR> I place them on a slice of whole grain wheat bread <BR> Top it with 2 slices tomatoes & shredded reduced-fat Mozzarella cheese <BR> Then I pop it under broiler for 2 minut... Tue, 1 Sep 2015 13:52:35 EST Easy Low-Carb Snack I had a easy low carb snack for 3 pm snack time! This snack is so easy and yummy! I am sure your kids and spouse will like also! <BR> <BR> Grapes & Graham Crackers <BR> <BR> Spread 1 tablespoon light cream cheese on 2 Graham cracker squares & top with 1/4 cup halved grapes! <BR> <BR> That's it! Just that simple and easy! Ohhhh so yummy and healthy! <BR> <BR> Oh, I also used wheat Graham crackers! <BR> <BR> Healthy Eating Is The New Me! Mon, 31 Aug 2015 16:48:06 EST I Didn't Know I Would Be Doing Zumba Again! I have to tell you all that years ago when I was as my heaviest weight, I tried Zumba but I gave up like in 5 minutes of trying, I had put in my head that I hated it and wasn't going to try that again! I had seen plenty of people on here posting that they did Zumba and like it, I was like Not ME! Now here is the thing, I had poison my own mind against doing this workout like it was toxic or something, I had stored that doubt in my head and kept it there! I do love to dance because that's all ... Thu, 23 Jul 2015 20:05:14 EST Day 7-Day 10 and Vacation! I did good Day 7 through Day 10, I finished the cleanse strong while I was on vacation, I ate healthy, the hotel had healthy foods, there Spinach, mushroom croissant was so yummy! Now Day 11 I went left, I ate what my family ate, I had a burger with all the trimmings and fries, I ate cake, ice cream, chips, had soda also! I know Sparkfriends, all that work to be putting junk food right back into my body and I enjoyed it all! Now listen, I am only human but with that being said, now that I kno... Sun, 19 Jul 2015 22:00:50 EST Day 5 and Day 6 Ok so I have been busy getting things for our vacation, but I did meet my goal for Day 5 and Day 6- water, detox tea, smoothies for breakfast and lunch, healthy dinner and plenty of fruits! <em>248</em> Today I did a lot of running around, also my allergies are acting up again <em>2</em> <BR> <BR> Hope you all are having a Bless and Wonderful weekend! <BR> <BR> GOODNIGHT <em>102</em> Sat, 11 Jul 2015 22:54:39 EST Day 4 WooHoo! Today was a good one, I got my smoothies in and ate a healthy dinner! I got my water, detox tea and my workout in! I was on point today, I motivated myself , I kept saying I believe in myself! So I know that I can and will do this! <BR> <BR> I hope you all had a great day! <BR> <BR> STILL <em>386</em> <em>521</em> <em>334</em> <BR> <BR> Thu, 9 Jul 2015 21:37:34 EST Day 3 Today has been a little frustrating for me, I visit my Mom to make sure that they were all ok, because someone broke into their home, they almost got away with a tv but God sent my sister there just in time! They left the tv on the outside by the broken window but they got my Granny's jewelry! We are just glad they are all ok! I had to deal with my great niece who lives with us and is now in her trouble 2's, for some reason she wanted to cry! I had to go grocery shopping today without Hubby, ... Thu, 9 Jul 2015 00:06:28 EST Day 2 Well today I slipped a little, I am being honest with myself! I did get my smoothies in for breakfast and lunch, I had my morning detox tea and water! I got my exercise in house cleaning and doing laundry! So where did I slip you say, I ate a piece of my daughter's birthday cake(it was yummy) and I also ate my favorite snack those oh so good chips! I know I shouldn't have but it was my baby girl's birthday and they really talked me into it! They seem to think I am to skinny, me skinny! I have... Tue, 7 Jul 2015 20:24:33 EST Day 1 Day 1 of my 10-Day Green Smoothie Cleanse went well! I had my green smoothie for breakfast and lunch! Today's smoothie was Berry Green! I snacked on an apple, a tablespoon of peanut butter, a handful of unsalted nuts and two boiled eggs. For dinner I ate grilled chicken and veggies! I did 30 minutes of exercise, oh and I got in plenty of water, also added protein to one glass of my water. Not a bad day but 9 more to GO! <BR> <BR> <em>194</em> <em>550</em> <em>401</em> <em>521</em>... Mon, 6 Jul 2015 20:34:55 EST Mary Kay Benefits! I know we all are into eating healthy and getting those workouts in, but everybody needs to take time out to pamper themselves. I am a Mary Kay Independent Beauty Consultant and I would love to help you look just as beautiful as you feel about being healthy! I have a website where you can go, take a look around and place an order(free gift with purchase)..This month we have the limited-edition- Beauty That Counts purchase helps transform the lives of women and children in need, from May 16th,... Wed, 6 May 2015 14:19:52 EST Quote For Today and Everyday! Quit worrying about how everything is going to turn out. <BR> Live one day at a time. <BR> Better yet....Make the most of this moment! ( Joel Osteen) <BR> <BR> I really like this quote and had to share! <BR> <BR> Happy Sunday and Enjoy your day! <em>213</em> Sun, 19 Apr 2015 10:37:26 EST Having A Sparkful Day! I took a week away from my computer since my hubby and kids say I am to attached to it..I really did miss getting on Sparkpeople, but my family needed me more..I did continue to eat right and legs are still sore from my Friday workout... Sometimes I feel like throwing in the towel, with all the up and down weight loss...but I have decided that no matter how long it takes, it could be months or years from now, I will not give up on me..I will reach my goal!!! Today is a beautiful ... Sun, 8 Jun 2014 15:11:06 EST It's My Birthday! Thank You Jesus! It's a Blessing, yes a Blessing to see another Birthday...I am 44 years old today..with aches and all I am still happy..I have gotten alot of hugs and kisses for my birthday..a tons of facebook birthday wishes from friends and family..I even got sung to by my beautiful Aunt and Uncle..also my wonderful Hubby, his was a little more sexier..but it's all PRICELESS! Lord I just want to Thank You..I am truly Bless! <BR> <BR> Sorry it's not about exercise..but its my Birthday an... Fri, 16 May 2014 11:50:43 EST Happy Mother's Day! Happy Mother's Day to all the Spark Moms..Kids are truly a Blessing from God so enjoy your kids because every day is Mother's Day! <em>214</em> Sun, 11 May 2014 10:54:00 EST I Love Green Tea! Today for lunch I had a small green salad with lots of veggie in it and I tried this green tea called Inspiring Green Tea it taste Awesome and it's 100% Natural Green Tea Leaves..I have had plenty of hot Green Teas but this one is the best..I like to add a teaspoon of honey to my tea as well..I just wanted to share what I found..Hope you all are having a Wonderful Sparkie Day <em>106</em> <em>213</em> Wed, 30 Apr 2014 13:57:38 EST Knee Pain! My right knee and side is in so much pain..maybe I shouldn't have kept pushing through the pain...I must remember it's ok to stop if I am hurting...come on 4 o'clock so I can go home! <em>24</em> <BR> <BR> Happy Thursday all! Thu, 19 Dec 2013 11:22:36 EST I Need A Challenge!!! I am not feeling my best today but I will get my workout in before today is what I really need is a good challenge for the month..that way I can stay motivated and keep moving..I want to end this year healthy and much lighter..I am in a stand still...Please someone give me a challenge! <BR> <BR> I hope you all are off to a great start this month..It's Dec.1st.... Let's Go! Sun, 1 Dec 2013 16:49:33 EST My Thanksgiving and Black Friday! I had a wonderful Thanksgiving in Mississippi with all my family members(39 of us)..we are so Bless and was very thankful..Thank You Jesus..I went to the Black Friday sales again..first stop was Walmart for 2 Nikon cameras, we was there at 4pm and didn't leave until was a long wait ..oh the funny thing was that there was people really fighting over the sheets and towels again..then there was like 200 people waiting on those $49.99 tablets, Walmart only had you can imagine how m... Fri, 29 Nov 2013 18:34:59 EST WooHoo..I Slept In! Guess who slept in got it ME! I got out of my bed at 10 this morning(seems like no big deal to you) but it was a big deal to me..I usually start my day off at 5 am..since my vacation started today and the kids are out for the holiday as well..oh and it's cold, raining and sleet, I decided why not sleep in for poor Hubby had to go to work but it's ok he is Blessed with a job about 5 minutes from home...I even did my workout in my PJ's(this was a first)..I didn't want to com... Mon, 25 Nov 2013 15:42:19 EST Need A Kick In The Rear! Haven't been on much..been a little depress! I have a gas leak at my home, they have been digging up old pipes and putting in new ones every since Monday...and I haven't been able to cook like I want too(my stove runs on gas)..I am a little tried of eating out, even if it is healthy foods..nothing like my own..I have been working out some what and I know that's not good..normally I would workout 6 days..I have done only 2 workouts this week..I really need a push right now! seriously like a k... Fri, 11 Oct 2013 18:41:10 EST