Day 22 - start of wk 4 EC

Weight - 234.6 which means I'm down by 11 pounds. 

Today wasn't bad day.  Made a few things today including homemade ketchup (tomato sauce, tomato paste - be sure to get low sugar and no salt added versions - w/ agave, homemade onion soup mix, a little salt, lea and perrins) and banana nut bread

Meal 1: grits w/ 1 tsp butter

Meal 2: wild berry smoothie (12 oz) from McDonald's - not the greatest, not the worst.

Meal 3: spaghetti w/ tomato sauce and ground italian turkey

Meal 4: smoothie (banana, milk, ice, protein powder, 1 T sugar free cocoa and 1 T hershey's and 1 vanilla instant coffee packet)

Meal 5: hamburger (lean ground meat, homemade onion soup mix and steak seasoning) on a whole wheat bun w/ lettuce, tomato, yogurt cheese and homemade ketchup.  Served w/ roasted asparagus (asparagus tossed w/ 1 tsp olive oil, salt and pepper)

Meal 6: banana nut bread (ap flour, whole wheat flour, brown sugar, egg whites, baking soda, baking powder, cinnamon, bananas, milk - soured w/ lemon juice, no sugar added apple sauce, orange zest and nuts) and glass of skim milk w/ hershey's syrup.

gym today: walk 5 minutes then run/walk for 25 minutes (1 min run, 1.5 min walk)