MIAMI_LILLY's SparkPeople Blog MIAMI_LILLY's Blog on SparkPeople, home of free diet plans and a healthy living community I Survived My First Week So after struggling through some serious cravings, I muscled through my first week of a LCHF diet. Low carbs, high fat. My biggest obstacle wasn't ditching the carbs though. My biggest obstacle was getting over my fear of consuming fat, and the fear I would gain even more weight. After years of training my brain to eat a low fat, complex carbs diet, I had to retrain my brain to eat things that were out of the question. <BR> <BR> End result? I lost 1.5 pounds this week, and could have done be... Thu, 14 Apr 2016 18:32:16 EST Last Goodbyes No, I'm not leaving Spark. Don't think I could ever end a relationship with a group that has been nothing but supportive, rewarding, and so positive to my health. <BR> <BR> No, I'm saying my last goodbyes to carbohydrates for a while. This is really difficult for me.I'm actually holding back tears. I love my carbs. And I hate eggs. But I'm at the point that my options are limited. <BR> <BR> The first two years were great. A total loss of 105 pounds. The last 2 years have been an upward s... Tue, 5 Apr 2016 14:46:37 EST Decisions, Decisions January 25th, 2015 was an amazing day. The day of my first official race. I joined a training team that guided us through the all the ups and downs, made some great friends, and learned about myself. It's all about committing yourself to accomplishing something you never thought was possible. I grew up overweight, and couldn't run around the schoolyard without huffing and puffing. Never in my wildest dreams did I think one day I would cross a finish line 13.1 miles ahead. But I can honestly t... Sun, 15 Feb 2015 21:32:41 EST Acceptance I have not written a blog in ages...almost 5 months, to be exact. I've sat down in front of my computer so many times, and just couldn't bring myself to write anything. I think there are a few reasons why but the one that sticks out the most is my weight gain. <BR> <BR> When you lose a significant amount of weight, it is always done with the intention you'll never go back to your old habits or your old weight. I was so sure of my lifestyle and new habits, I donated all my clothes that ... Wed, 12 Nov 2014 13:13:15 EST Setbacks Don't you hate it when you have the motivation just oozing out of yourself, but keep getting sidetracked by life ciircumstances? <BR> <BR> Three weeks ago, I had a somewhat-terrible upper respiratory infection. I say "somewhat terrible" because I've suffered through worse, but nonetheless, it's hard to do cardio, when your head feels like it may implode, and you cough so hard, you may bring up a lung. <BR> <BR> As soon as that ended, and I was almost fully recovered, I was hit with a tooth... Tue, 24 Jun 2014 13:42:05 EST Cutest. Puppy Pics. Ever. I had to post the most recent photos of the new puppy. She has grown leaps and bounds since we got her 3 weeks ago. I think I will post new photos regularly. <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> Fri, 4 Apr 2014 21:15:19 EST First Day of April I am setting a goal for myself to lose at least 5 pounds this month. I am still carrying around the 15 pounds I've gained, and I want it gone. My day has been crazy busy. So far today I've: <BR> <BR> 1. Got my 3 girls off to school <BR> 2. Ran 2 miles <BR> 3. Showered and went to Petco for puppy food. When we got her 2.5 weeks ago, she weighed 2 lbs., 11 oz. Today she weighs 7. She's eating me out of house and home. <BR> 4. Went to the Vitamin Shoppe and over paid for protein bars. But it wa... Tue, 1 Apr 2014 17:05:48 EST Public Enemy No. 1 I've had tons of reasons for not working out. If I could get paid for creating excuses, I'd be a wealthy woman right now. My motivation has a tendency to come and go, and lately, it has been way gone. But for 2 weeks now I have used this creature as my main excuse: <BR> <BR> <img src=""> <BR> <BR> At 4 weeks old, we took her in, and she became public enemy no.1. Yeah, yeah, she's cute..adorable even, but don't let that fat tummy and yu... Fri, 28 Mar 2014 22:16:49 EST Why Intermittent Fasting I came to the reality the other day that I have been on Spark for almost 4 years. What a journey! I have come a long way but I've always given myself some grief that I never reached my goal weight. I was so close...just 5 pounds away. Imagine running a marathon, and you can see the finish line right there. You're so focused on the prize right in front and then BAM, you stumble over your own feet and break your leg. That's sorta what it feels like to me. <BR> <BR> Not only did I not make the... Sat, 11 Jan 2014 12:03:36 EST Quick Fitness Update I'm having trouble committing to 30 minutes of cardio 5 days a week. I have increased it from 1 day to 3, so that's a start. Last night's run was brutal like usual (running 3.5 miles when the heat index is in the mid 90's can drain anyone), but the good news was that I shaved a minute and a half from my time since last week. <BR> <BR> Now is the time my club begins to become more focused on marathon training. FDC partnered up with my run club to offer marathon training on Saturdays. Saturda... Thu, 15 Aug 2013 13:53:27 EST Trying to Regain Momentum This July, I broke a record for myself. I logged the least amount of fitness minutes in one month since I joined Spark People. That's an all time low in more than 3 years. I am severely out of shape. I went from having the ability to run 1o miles and dreaming of completing a marathon, to not having the desire, or ability for that matter, to run 1. In fact, I went to run club on Wednesday evening and broke out into tears on the way back. I had a stitch in my side, I was out of breath, and my ... Fri, 2 Aug 2013 21:20:21 EST My Evolution Every now and then, our lives are affected by a deep personal challenge. It could be loss of a job, death of a family member, or some situation that just seems to suck the life out of you. That's what my life has been like the past couple of months. When I feel like I have just cleared a hurdle, there is yet another to jump over. I am a strong Christian, and there is not a day that goes by that I don't know that in the end, everything will be ok, and yet lately, I always feel tired, even wh... Thu, 25 Apr 2013 16:29:35 EST The Longest 11 Miles On Friday evening I mapped out an 11 mile route in my head that I wanted to complete on Saturday morning. The original plan was 13 miles, but I had 2 previous days of standing on my feet all day long, and my back was bothering me, so I thought 11 would be ambitious enough. <BR> <BR> The second I started running, I knew it was going to be a tough run. I just felt tired. I ran my first mile in 10:16, but it was all downhill from there. I had periods where I had to stop and walk. My leg muscles... Sun, 10 Mar 2013 21:20:42 EST My Hidden Talent I went to college because I love art. I graduated with a Bachelor of Fine Arts degree in Graphic Design. I knew a year before I was due to graduate that my major wasn't for me. But when you invest 3 years into something, not to mention, a ton of cash attending a private university, no reasonable person would bail, so I finished, magna cum laude under my belt. <BR> <BR> Through the learning process I found I had a knack for photography. The photography professor must have thought so too beca... Wed, 27 Feb 2013 09:56:55 EST Healthy Cookies I don't know what I expected exactly...a cookie with 3 could it possibly work? And how could they possibly taste? Pretty darn good, actually. No butter, no sugar, no flour. If you like cookies, and bananas, than this recipe if for you! Thanks, all in part, to Gina, writer of the Skinnytaste blog. They're soft and yummy... (i added 1/4 tsp cinnamon to mine) <BR> <BR> *2 medium, very ripe bananas (the darker the better) <BR> * 1 cup quick oats <BR> * 1/4 cup chopped walnuts ... Wed, 20 Feb 2013 13:05:51 EST Healthy Cookies I don't know what I expected exactly...a cookie with 3 could it possibly work? And how could they possibly taste? Pretty darn good, actually. No butter, no sugar, no flour. If you like cookies, and bananas, than this recipe if for you! Thanks, all in part, to Gina, writer of the Skinnytaste blog. They're soft and yummy... (i added 1/4 tsp cinnamon to mine) <BR> <BR> *2 medium, very ripe bananas (the darker the better) <BR> * 1 cup quick oats <BR> * 1/4 cup chopped walnuts ... Wed, 20 Feb 2013 13:05:51 EST Harlem Shake Last night's Kendall Run Club was amazing. They were celebrating their 1 Year Anniversary, and showed all the members of run club a great time. After running 3.5 miles, (in a horrible time) there was a dj in the Sole Runners shoe store, a raffle, give-aways, pizza, Muscle Milk, and for those that could squeeze in, a Sole Runners version of the latest YouTube craze, the Harlem Shake. For a laugh, check out the short video... <BR> <BR><BR>x4 <BR> <BR> ... Thu, 14 Feb 2013 19:03:51 EST The Start of Something Great I decided if I'm going to do this marathon thing, I should set goals. Today I ran the furthest I have ever gone. After running 4 miles, I was spent, but when I looked around, I was far from home, basically running alone, and had no choice but to keep going to get back home. The entire time I'm thinking, I'm crazy, there's no way I'm going to complete a marathon, maybe I should aim for the half instead.... <BR> <BR> I had to stop to walk. I think maybe I need one of those belts that you can a... Sat, 9 Feb 2013 17:35:06 EST Better Off Alone Saturday was a test for me. I wanted to see how long it would take for me to run 2 routes. One is 4 miles, and the other is 3.5. 7 miles in total. I woke up feeling really good. My son is usually my running buddy on Saturday mornings. My hubby is a little overprotective. He's not crazy about the idea of me running in the dark streets of Miami before sunrise, and through the park alone, so I woke up my son at 5:30 am. He got dressed, we left the house and met with the other runners. <BR> <BR... Tue, 15 Jan 2013 14:06:41 EST DreamING, StrivING, DoING! I remember the first night I went to run club. I was so excited, thinking I was in good shape. I took off and by the time I got a few blocks into the run, I could barely breathe. Needless to say, I had no choice but to do walk/run intervals. (There's nothing wrong with that, I just thought I was going to do better.) I finished the 3.5 miles in about 50 minutes. <BR> <BR> After a couple of months of running in the sweltering heat, I could run the 3,5 in 45 minutes. Still not great, but a smal... Tue, 15 Jan 2013 13:51:10 EST He Doesn't Get It I have these jeans They are my favorite pair. Everyone has that one pair that is just their favorite...the one you reach for when you don't know what to wear. Well, mine have been tight, and have gotten comfortable, and before Thanksgiving, they were practically falling off. I still loved them. But I didn't wear them as often, because they didn't look so hot anymore. The butt got all droopy. <BR> <BR> Well, they aren't droopy anymore. I keep telling my husband how the Holidays really did me... Sun, 30 Dec 2012 12:24:31 EST 20 Gifts to God For all those that were so deeply saddened by the events that took place in Connecticut over a week ago ( and who isn't?), my pastor passed out this poem today that as a Christian, brought me some comfort. I thought if it had that effect on me, it may bring comfort to some of you, and 'tis the season to share... <BR> <BR> 20 Gifts to God <BR> <BR> Twas' 11 days before Christmas, <BR> Around 9:38, <BR> When 20 beautiful children, <BR> Entered heaven's gate. <BR> <BR> Their smiles were conta... Sun, 23 Dec 2012 13:13:26 EST Giving Back May Give Me a Breakdown This Thanksgiving, I felt the need to do something different. My parents live in N.Y. and I rarely see them on Holidays ( well, never, actually). Like every dinner, it consists of myself, my hubby, and 4 kids, plus 2 dogs that smell the feast cooking and drool for hours. So every Turkey Day is the same. I start cooking the evening before. Then get up bright and early to continue cooking, with the end result being a gorgeous dinner that we eat too much of, feel stuffed, and to be honest, I nev... Mon, 19 Nov 2012 08:50:11 EST The Past 10 Weeks I looked back at my blog I wrote 10 weeks ago, and I found that during this Biggest Loser Challenge I accomplished a few things. I conquered my couch potato syndrome. In the past 10 weeks, I've taken 3 naps. I used to take 3 per week. Now, I find things to do to keep me busy. I accomplish more throughout the day. I think it has contributed to my losing weight this challenge. <BR> <BR> I also have conquered my grazing issues. I am more conscious of why and when I'm eating. Gum really does hel... Tue, 13 Nov 2012 21:31:51 EST One Good Reason to Keep Your Skinny Jeans I did not hold onto jeans that I wore 25 years ago. If I think about it, 25 years ago, I was 16. Is anyone else old enough to remember wearing jeans that were black denim on your front side, and blue denim on your back side? Or maybe it was vice-versa. Really, either way you look at it, they were some ugly a** jeans. I can't believe I walked around in them thinking I was all that. <BR> <BR> But I did save jeans from a time in my life that I was exercising regularly, and felt good about myse... Sun, 11 Nov 2012 20:28:32 EST Vizcaya Museum and Gardens When my husband and I were eating, we took a trip to Miami for his grandparents' 50th wedding anniversary. He told me that one day he would take me to Vizcaya, a palace and garden right on Biscayne Bay. Well, that was almost 20 years ago. Yesterday, we finally went. <BR> <BR> We woke to a beautiful Sunday morning. No humidity, cool, and breezy. First we went to church, and then we drove straight there. I couldn't have asked for a nicer day. I love photography, but every good photographer kno... Mon, 29 Oct 2012 08:56:27 EST My Grandpa Would be Proud When I was little, my grandparents owned a small house in the suburbs of New Jersey. Well, suburbs may be an understatement. There was their little house on 2.5 acres, surrounded by farms. My dog would run across the road and play in the cow field. Apparently, dogs love rolling in fresh manure. <BR> <BR> My grandparents would grow a lot of there own produce. They had apple trees, pear, plum, and chestnut trees. They grew every vegetable you could think of, like peas, green beans, lettuce, ca... Fri, 12 Oct 2012 08:31:51 EST Sometimes You Have to Wait to Want For those of you that are familiar with my journey, you know that I was on a plateau for ages. I reached 175 pounds the Wednesday before Thanksgiving, gained a few back over the holidays, got back down to 175 in February, and have been stuck there ever since. More than eight months of weighing in and watching the scale bounce up and down a couple of pounds. To say I was frustrated is an understatement, but I always hung in there. Now I have an understanding of why I was stuck for so long. <BR... Wed, 10 Oct 2012 13:23:59 EST What's Holding Me Back? The first ITC of Fall is to list 5 things that we think may be holding us back on this journey. At first, I didn't there were 5, but after some careful thought, I think I can come up with five. <BR> <BR> 1. My addiction to sugar. I won't say I'm compulsive or that I'm out of control, but at least once a day I have to have something sweet, and I'm not talking about fruit. I love chocolate, but if my daughter's eating gummy bears, at least 10 red ones make there way into my mouth. Oh, and just... Thu, 6 Sep 2012 20:46:16 EST Cause and Effect I have not worked out in exactly 1 week. I have not been drinking enough water. I have not been tracking my calories. I have not weighed myself in 2 weeks. <BR> <BR> In other words, I have been a total slacker. The worst part..I didn't even feel bad about it. I can't really explain it. I just felt like I needed a break. A Spark friend mentioned to me that it could be my recent emotional upset. I think she may be right. In over 2 1/2 years, I haven't felt so careless before. <BR> <BR> Today... Wed, 5 Sep 2012 06:08:29 EST Puppy Update: Caution...Tears Ahead On Sunday, Le I, the new puppy was doing well. She did have diarrhea, but that is common in puppies, especially ones that are thrown away. I assumed it was worms, but it could have been so many things. She could have eaten something really bad, or drank contaminated water, or it could have been the change of food, etc. So since everything was closed, I made her some white rice with lean ground turkey, and a little canned pumpkin to help solidify her stool. She was playful, and eating well, bu... Thu, 30 Aug 2012 22:48:29 EST You Brought Home What? I already have 2 dogs. One looks like a sausage with legs. She's a Staffordshire terrier, or a staffie for short. The other is a rat terrier. I call her my catdog, because she loves to sleep under the covers on your bed at night, just like a kitty, and she's 7 pounds. <BR> <BR> Today, my hubby lied to me. He told me he was going to help a neighbor put up hurricane shutters. But instead, he came home with this: <BR> <BR> <img src=" Sat, 25 Aug 2012 20:29:46 EST Epic Fail? The BL Turn up the Heat Summer Challenge has finally come to an end. My goal was to lose 10 pounds. I stepped on the scale for my final weigh-in, and I had lost nothing. My ending weight was exactly the same as my beginning weight. If this challenge was a year ago, I would have called it an epic fail. But now I am wiser. In the past 10 weeks, I've done things physically that I never thought I would be able to do. And maybe the scale doesn't show a loss but my pants are loose. <BR> <BR> It w... Sat, 25 Aug 2012 10:12:33 EST Run 7 Miles...Check! I got up this morning and had a great cup of coffee, put on my running shoes, woke up my son, and left to meet with the run club at 6:15 am. My mental attitude was simple...slow and steady. Control my breathing. If I'm winded, slow down. <BR> <BR> It works. I stopped back at the meeting place to have a cup of Gatorade and water, and then continued the second half. <BR> <BR> I ran today, the farthest I've ever ran before having to stop. In the end, we completed the 7 mile run through the st... Sat, 18 Aug 2012 13:03:37 EST I Might Be Crazy For the first time, I met with the run club on Saturday morning. I've never gone before because it's for the advanced runners, and I thought they would leave me in the dust, and I would be jogging alone at 6:30 in the morning. But my son agreed to go with, so I felt OK walking to the running shoe store when the sun hadn't even come up yet. <BR> <BR> When I say it's for the more advanced group, it's really for those looking to marathon train. It's both the usual routes together...a total of 7... Fri, 17 Aug 2012 16:08:12 EST Who Am I? I was in Walmart the other day, and my husband And I were looking for something cheap to make for dinner, that was also simple. I cook 7 days a week, and by the beginning of a new month, I find it exhausting. So he picks up this huge box of frozen beef patties. It was $20. He wants me to take notice of how many burgers you get. I read the label, and notice it says 75% lean. Ewwww. I told him there was no way I was eating meat that was 25% saturated fat. <BR> <BR> And I was walking passed McD... Sat, 4 Aug 2012 14:09:29 EST An Angel in Running Shorts I've been workin' it. For 6 weeks now. And yesterday I got on the scale and my weight is 1/2 heavier. Then this morning, I woke up, and weighed in. Another 1 1/2 pounds. I'm so tired of my weight bouncing up and down. It was the first week that I felt really discouraged, really down. When you question why you're busting your hump to get nowhere. I'm thinking I will forever have an overweight BMI. Normal isn't in the cards. <BR> <BR> At running club tonight, the run was hard, as usual. I feel... Wed, 1 Aug 2012 23:11:34 EST Running in July Wednesday evenings are my running club nights. This is my new high. I love the challenge but last night was a bigger challenge than usual. <BR> <BR> I always go with my son, but last night he had plans so I went solo. It's supposed to be a "social running club", meaning you go to not only run, but socialize with other runners and make new friends. Almost everyone shows up with someone else, sometimes a few friends together. We'll call them "cliques". You've got the advanced runners, the coll... Thu, 19 Jul 2012 11:30:14 EST BLC Week 5 Not Going As Planned Something tells me I'm not going to make my goal of 10 pounds in 10 weeks. So far I've lost a whopping 1/2 pound in a month. <BR> <BR> What I'm learning is that I still have grazing issues. I've caught myself a few times this week, eating when I'm not really hungry. And when I catch myself, what do I do? I eat it anyway. There's something mentally wrong with me. And then I wonder why I can't break through this dam wall. <BR> <BR> But on a more positive note, I've been using the elliptical... Wed, 18 Jul 2012 12:52:23 EST BLC Week 4 Here's a recap of how this challenge has gone so far: <BR> <BR> Week 1- lost nothing <BR> Week 2- lost 2.5 <BR> Week 3- gained back 2 <BR> Week 4- lost nothing <BR> <BR> I'm have been keeping a "chins up" attitude since I started the challenge a month ago, but this is the first week I'm feeling a little disappointed. I have been really working it in the gym. I've increased the intensity and duration of my workouts, plus added new cardio like the stationary bike and stair machine. I'm just s... Wed, 11 Jul 2012 22:18:25 EST BLC Summer Challenge-Week 2 This was a great week for me. I logged 375 cardio minutes for the week. My routine has been something like this: <BR> Treadmill at a 25% incline for 20 minutes <BR> Stair climber machine for 20 minutes <BR> <BR> That is my morning cardio, before I even eat breakfast. Then after dinner I hit the exercise room in my community clubhouse and do: <BR> 20 minutes on the elliptical trainer <BR> 20 minutes on the stationary bike. <BR> <BR> Last week was a bust, but this week, I saw a 3 pound loss. ... Wed, 27 Jun 2012 09:16:43 EST BLC Summer Challenge Week 1 So part of this 10 week challenge for me, was to work on my blogging, and check in weekly to write down my successes and failures. <BR> Last week, I weighed in at 173.5. I wasn't thrilled, but not upset either. I was only putting in about 45-60 minutes of cardio the previous 2 weeks. <BR> <BR> My success: This week, I accomplished 340 minutes of cardio. That is the most cardio I've done in 1 week since I joined Spark over 2 years ago. I feel really good about that. <BR> <BR> My failure: I ... Wed, 20 Jun 2012 08:07:27 EST Wrench in Gears Last Saturday, I went to the gym at 5:30 am. Things were going well. I had already hit the treadmill for 30 minutes, and decided to do some ST. I love that all-in-one machine withe the pulleys. Anyway, I've done the same exercises for a year now, but I'm not sure if I was overzealous, and had the weight too high, or I was doing it in bad form, but I wound up hurting my back. I was doing the axe chop, high to low, 100 pounds, and I think my body was turned to much, so I ended up hurting myself... Fri, 15 Jun 2012 16:04:20 EST Goals for BL Summer Challenge Lately, I have not been focused. I'm beginning to think that maybe, just maybe I'm not on a plateau, but that this is my "real" weight. I work my butt off, and track every calorie, and drop a couple of pounds, but the minute I stop working out 6 days a week, the pounds come right back on. <BR> <BR> Tomorrow is the initial weigh in for the Biggest Loser Summer Challenge. I'm going to set specific goals, and give it all I've got. If in 10 weeks, I'm still in this same sad place, I will learn ... Tue, 12 Jun 2012 13:18:59 EST New Experience I have been using the treadmill for almost 2 years. I have fooled myself into thinking I'm in good shape because I can jog at a 12 minute-mile oace on an incline. I figure running at a 3% incline would make up for the ease of running on a belt rather than solid ground. Then a friend's husband told me about the running club. It meets right by my house. They run about 3.5 miles. This is great, I think. Change of scenery. I've been bored lately running in place staring in a mirror. <BR> <BR> I ... Mon, 11 Jun 2012 13:08:03 EST If They Only Knew About a month ago, Spark voted me as a motivational member. I was so honored. Here is a girl who joined SP over two years ago, with absolutely no faith in herself. So little faith, she didn't even take a "before" pic. Why take a before, when there will be no after? That was my thinking. And here I am now, inspiring others because I've done what I thought was impossible. <BR> <BR> Then it had me, the pressure. Now, don't get me wrong. If you'd like to add me, by all means, ple... Thu, 17 May 2012 16:31:16 EST A Little Tired I'll warn you ahead of time. This is not an upbeat, positive blog. <BR> <BR> A little over 19 years ago I was dating this guy, made me feel like a queen. Long story short, I made a mistake. After dating for 5 months, I got pregnant. I was a really good kid growing up. I never even missed curfew. I was more than hurt when my parents asked me how I could be so stupid. I was 21, terrified because I was not ready to be a mother, and my parents were less than supportive. I got married. I think th... Tue, 8 May 2012 11:05:44 EST Men...Can't Live with Them, Can't Kill Them So this morning I noticed that the faucet on my patio was leaking. It was drip. It was steady, and you'd never know it, but the amount of water that you lose just from a drip is crazy. I pay close to $300.00 quarterly for water and sewer. The thought of my water bill increasing nagged at me all day. Then I made the mistake of mentioning it to my husband. I simply asked what we were going to do with the leaky faucet. <BR> <BR> Do any of you have one of those husbands that know nothing about b... Wed, 4 Apr 2012 20:56:30 EST Pink Slime Rant Governors were touring a pink slime plant yesterday, and according to Rick Perry, the term " pink slime" should be a thing of the last, and we should call it, "finely textured ground beef". "Dude, it's beef!" And "it's leaner, and better for you". Ever hear the expression, "don't pee on my leg and tell me it's raining?" Well, that comes to my mind. <BR> <BR> Did they take a good look at the meat in the beginning stages of manufacturing? It's gross. All scraps. We used to use it to make dog f... Fri, 30 Mar 2012 09:50:18 EST Trying to Re-Gain Motivation Since the holidays, I just can't find motivation. I had such an abundance, I never worried that I would run out. I've been skipping workouts, making bad choices, and over-eating. <BR> I have gained 5 pounds. It's not alot, but let's face it. First it's 5, then it's 20, and the next thing you know, you're buying bigger pants. I don't want to be one of the 95% that gain it back. <BR> <BR> This morning, my alarm went off St 5:30 am. The kids are on Spring Break, so it's my vacation too. I playe... Tue, 13 Mar 2012 15:13:21 EST