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Healthy Tips:

When we as parents construct a diet for a young person, we cannot just think about the now!  (Proverb 22:6  Train a child in the way he should go, and when he is old he will not turn from it.)  So these are 10 super foods that we should include in our children's diet because it assist them with there development and also ensures there future will be bright and healthy. 


10 Superfoods

10.  Eggs-  great source of protein.  The yolks are good for young people too, they contain more than 90% of the calcium, iron, phosphorus, and  zinc, of the egg.  Eggs are also an excellent source of B vitamins, which are needed for vital functions in the body, and also provide good quantities of vitamin A, essential for muscle growth and development.  For years people assumed eggs were bad for cholesterol levels.  But a review just published in the British Nutrition Foundation’s Nutrition Bulletin found they ‘have no clinically significant impact’ on heart disease or cholesterol levels.


9.   Almonds-    Just one ounce of almonds has over 35% of the Recommended Daily Allowance (RDA) for manganese and vitamin E and over 20% of the RDA of for magnesium.  Almonds are also a good source of phosphorus, vitamin B2 (riboflavin), and copper, as well as a decent source of potassium and even calcium.


8.  Oatmeal- Oatmeal is high in fiber, including the soluble form of fiber than can help sweep cholesterol from the body.  Great to start a young persons day off with because it has a slow digesting carb, this carb keep them feeling full longer and gives them energy throughout the 1st half of their day. 


7.  Salmon-  Salmon is loaded with protein and muscle-building amino acids.  High in Omega-3 fatty acids, which help their body make anti-inflammatory coumpounds that soothe body aches and pains, as well as support fat-loss..  Salmon is high in Vitamin D, which supports strong bones and can help ward off colan caner in later years.  Salmon is high in Selenium.


6.  Beans- Like oatmeal, beans are extremely high in fiber, which keeps them regular and may also reduce the risk of certain cancers and heart disease in later years.  Beans are also a great source of protein, this makes beans a complete dish.  Best beans:  black beans, pintos, kidney beans, cannellini beans and Garbanzos (chickpeas).


5.  Apples- High in fiber, especially soluble fiber which is a natural appetite suppressant, which allows them to have sustained energy throughout the day.  High in antioxidants, vitamins and trace minerals.  Apples hold water for cleansing and sweeps food effectively through their system.  An apple a day can really keep the doctor away huh.



4.  Garlic-  Does a long list of things, from preventing cardiovascular disease, preventing and fighting the common cold, preventing intestinal worms, and preventing infections (especially chest problems), digestive disorders, and fungal infections. Garlic contains a compound called allicin which is a powerful antioxidant.   Antioxidants, like allicin, help protect the body from damage by removing free radicals that are produced as part of our body's natural metabolism.


3.  Spinach- known as a "power food," containing a lot of nutrients. It is high in calcium, folic acid, potassium, iron, magnesium, vitamins C and A, lutein (helps improve eye sight), and zeaxanthin.  Reduces their chances of getting cardiovascular disease including stroke and coronary artery disease, cancer including colon, lung, skin, oral, stomach, ovarian, prostate and breast cancer.   


2. Blueberries


    1.   Slow the aging process.

  1. Reduce cell damage that may lead to some forms of cancer.
  2. Prevent and even cure urinary tract infections.
  3. Clean our blood vessels, our arteries and veins.
  4. Benefit the nervous system and may help to prevent mood swings.
  5. Maintain good vision.
  6. Improve complexion.


1.  Avocado- It is a great antioxidant.  Avocados contain 25 nutrients!, including vitamin C, folate, vitamin E, fiber and unsaturated fats and no tran fats.  Avocados contain monounsaturated fats which help lower “bad” LDL cholesterol.   Ohio State University researchers discovered avocado helps increase the absorption of carotenoids, chemicals which help lower risk of muscular degeneration.   

:               The
 Importance of Stretching

Build stretching into your regular schedule both before and after your daily workout- it's best to do your stretching after a gentle warm-up run of five or ten minutes, since "warm" muscles stretch more easily.

Muscles become shorter, tighter, and weaker if not used enough. Lack of stretching leaves many people vulnerable to connective tissue injuries, back pain, or muscle overuse/overstress. Regular flexibility programs can correct these problems and improve posture and balance.

An average individual can expect to lose 70% of their flexibility from ages 20-70. Flexibility is the range of movement of each joint. A variety of stretches should be performed to effectively increase flexibility in all joints.

Daily stretching activities lengthen connective tissue surrounding muscles. A warm-up should always be performed before stretching.

Stretches are held for 20-30 seconds initially. Then they should be increased to 30-60 seconds. Stretches are held in a comfortable position with no pain. Each joint is stretched out thoroughly 2-3 times before and after a workout.

Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.