Week 3: This is a process!!!

Last week I was getting dressed and I felt very discouraged with what my body looks like.  It was then that I decided that this is a process. I'm not going to see instant results because I'm making little changes, not crash dieting. That's why I'm committing to a year. I thought about going back to week 1 and editing it, since my plans have changed. But I decided that because this is a process, I'm allowing myself to alter it as I go.  It will be through research and experimenting that I will figure this thing out.

Goals:
This week I'm focusing on drinking more water and eating the right amount of protein. I'm also going to add in a new power food or two each week. Last week I tried out quinoa and edamame.  This week I'm adding flaxseed and wheat germ. I'm adding these as small amounts at a time so as not to overwhelm my system. This morning I added 1 tsp of flaxseed and wheat germ to my oatmeal. I'm still looking for recipes for edamame and quinoa.  I ate the edamame with just sea salt and the quinoa with honey, banana, and walnuts.

I currently drink an average of 72-84 oz of water per day. I'm going to push this up to 3 liters. I will be tracking this daily.

I have been researching how much protein I need daily. It appears that a recreational athlete (which I believe myself to be) I need 0.5-0.75 grams pet lb per day. So that means I need 65-100 grams per day. I will track my protein consumption this week and adjust accordingly. I'm debating whether or not I want or need to add a protein powder.

Exercise: I ran 48 miles last week, so obviously I've got the cardio down. What about strength training? Well, what about it?!?! Ok, so I need to add it.  I'm going to add 2 days of strength training this week, 20 minutes for each session.