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Los Angeles Chargers Agree to Terms with Jim Harbaugh as Head Coach

 The Los Angeles Chargers today agreed to terms with Jim Harbaugh as head coach. A former quarterback for the Chargers during the 1999 and 2000 seasons, Harbaugh spent the past nine years at his alma mater as head football coach for the University of Michigan. Harbaugh rejoins the Chargers after having led Michigan to three consecutive Big Ten Championships, three straight appearances in the College Football Playoff and a perfect 15-0 record this past season that saw the Wolverines crowned 2023 National Champions.

"Jim Harbaugh is football personified, and I can think of no one better to lead the Chargers forward," said Owner and Chairman of the Board Dean Spanos. "The son of a coach, brother of a coach and father of a coach who himself was coached by names like Schembechler and Ditka, for the past two decades Jim has led hundreds of men to success everywhere he's been — as their coach. And today, Jim Harbaugh returns to the Chargers, this time as our coach. Who has it better than us?"

You don't build a resume like Jim's by accident, and you don't do it by yourself," said President of Football Operations John Spanos. "You need a team. And nobody has built a team more successfully, and repeatedly, in recent history than Jim Harbaugh. His former players swear by him, and his opponents swear at him. Jim is one of one, and we couldn't be more excited to have him back in the Chargers organization as our head coach."    

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How much protein do you need? How much protein should I eat to lose weight?18 Best Protein Sources for Vegans and Vegetarian What is the 30/30/30 rule?

Are you getting too much protein?

Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what's the real story?
Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19–59. The Dietary Guidelines for Americans, 2020–2025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein
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How much protein do you need? 

Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

The amount of protein one should consume per day varies depending on factors such as age, sex, weight, and activity level. However, a general guideline for protein intake is around 0.8 grams per kilogram of body weight. For example, a person weighing 70 kilograms would aim for approximately 56 grams of protein daily. It is important to remember that individual needs may differ, and certain conditions, such as pregnancy or intense physical training, may require higher protein intake. Hence, it is always advisable to consult a healthcare professional or a nutritionist for personalized protein recommendations.

How much protein should I eat to lose weight?

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

18 Best Protein Sources for Vegans and Vegetarian

The common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

Seitan, Tofu, Lentils, Beans, Nutritional yeast, Spelt and teff, Hemp seeds, Peas, Spirulina

Quinoa, Sprouted grains, Soy milk,Oats

Wild rice, Chia seeds, Nuts, Fruits and veg

Mycoprotein

What is the 30/30/30 rule and how does it work?

What is the 30/30/30 rule?

The 30/30/30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn’t involve any other rules, restrictions or counting calories.

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