Health and Sports

Bowling Bags Are Necessary and Here Are Reasons Why

2008-11-03T10:46:00.001+07:00

While other bowling paraphernalia helps your performance, some are really used only for attitude or as a mind-setter (go bowling-wear bowling). But setting your mind sometimes has indefinite advantage to your morale which in turn as advantage to your play. So don't neglect these things. A proper mind-set is sometimes as important as going for a game with full energy.

When you go for work, your pocket organizer tracks things for you. It has everything you need, notes, dates, calculator, voice recorder, internet, and even radio. It's so useful that everyone has them, even housewives, though the manner of need is somewhat different than of a businessman. In bowling parlance, your bowling bag is your pocket organizer. It should have everything bowling calls for. Powder, spare shirts, a neatly ironed spare uniform, extra shoelaces and socks, spare change for the vending machine nearby…the list goes on. But why bowling bags when you can use any bag you want. Again, mind-set; nothing can beat mind-set. Motivation and confidence. Besides, bowling balls have spaces just for bowling balls. You could fit your bowling balls into a duffel bag but hey, we're talking here about practicality and organizing. Using any bag besides a bowling bag to keep bowling equipment defeats the purpose.

So what would you have on your bag? Aside from your bowling shoes and balls, there could be a lot of things you could consider bringing. A towel, powder, wrist braces if you use one, wrist liners, extra shoelaces, a shoe brush to clean shoe soles, hand conditioner, rosin, sole pads and slugs or inserts, or even fingernail clippers. There's so much you might need that your bag might not even be enough. Therefore it is better to use your bowling bag exclusively for your bowling needs. That said, if you decide to go bowling on the spur of a moment, all you have to do is grab your bowling bag and you're ready to go.

How To Recognize Mental Illness In Children

2008-10-13T12:32:00.000+07:00

Learning that something is wrong with your child can be a frightening experience. Frightening and embarrassing. In fact, the reason that many fail to have their children's behavior diagnosed is that they fear the results may reflect poorly on them as parents.

Getting over this selfish fear of diagnosis is an important initial step if children are to receive the full benefit of treatment, because the earlier help arrives the better the prognosis. The main hope for children at risk of serious mental illness lies in early detection.

Here is a brief list of disorder symptoms common in young children:

ADHD (Attention Deficit/Hyper Activity Disorder) - The child can't pay attention to details, is often caught daydreaming, dislikes or is reluctant to engage in activities that require sustained attention, is easily distracted, forgetful, disorganized, often does not finish school work (work may be full of mistakes or turned in late), doesn't follow through or listen to instructions, displays extreme physical agitation, intrudes on others or resorts to inappropriate behavior when reprimanded

Oppositional Defiant Disorder - The child is negative, hostile, does not comply with requests made by adults, is persistently arguing with adults, obstinate, feels entitled to make unreasonable demands, is touchy, resentful, blames others when caught doing something wrong, displays cruelty towards animals, bullying, is aggressive, destructive, deceitful, and/or lacks remorse for antisocial behavior.

Baseball Trade Review: Carlos Beltran Deal

2008-08-25T09:26:00.000+07:00

The Carlos Beltran sweepstakes are over and the Houston Astros are the winners. After spending the offseason recruiting Roger Clemens and Andy Pettitte, the Astros have found themselves mired back in the pack of a tough NL Central division race.

Beltran brings a flashy glove to center field and some excitement and run production to the top of the lineup. Of course, players like him don’t come without a cost. Houston sent away closer Octavio Dotel and catcher-of-the-future John Buck.

The added wild-card is that Beltran’s contract expires at the end of this season. Should the Astros fail to reach the playoffs and also lose their new star center fielder to free agency, this deal could haunt them in the future.

Kansas City, Beltran’s former team, sent Dotel on to Oakland in exchange for two prospects, third baseman Mark Teahan and pitcher Mike Wood. The Royals had decided they wouldn’t be able to match Beltran’s asking price this offseason and picked up the best value they thought they could get. Oftentimes these deals turn out very favorable for the team willing to trade current talent for high-potential minor leaguers.

The Oakland Athletics jumped in to make this a 3-way deal and filled a big need by picking up a consistent closer. Arthur Rhodes had excelled with other teams in a setup role but hasn’t fared well closing out games for the A’s. Nothing is more frustrating to a starter than to pitch hard through seven or eight innings in a close game only to see a win slip away in the ninth. Oakland boasts one of the best rotations in baseball and a solidified bullpen should help them overtake Texas and maybe even make a run in the playoffs.

This trade will be seen as a success or failure for both Houston and Oakland by the end of the 2004 season. For Kansas City, however, it could be a few years before anyone knows how their 3 new players will pan out. All three teams did well in accomplishing something that made sense for their situation.

The 11 Best Foods You Aren’t Eating

2008-08-12T11:49:00.001+07:00

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.

4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.

5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.

6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.

7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.

8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

9. Turmeric: The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.

10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?

Axillary Hyperhidrosis Treatment

2008-08-05T01:59:00.000+07:00

Excessive underarm sweating can become an annoying problem for those suffering from this condition. Axillary hyperhidrosis manifests itself through an increased underarm sweat production and this is triggered by the sympathetic nervous system. A malfunction in the nerves controlling underarm sweat glands leads to excessive sweat production, resulting in constantly moist armpits. Often associated with the negative effects of palmar hyperhidrosis, axillary hyperhidrosis is sometimes triggered by exterior factors such as anxiety, psychological stress and tiredness. This is not a rule, however, and there may be no clearly identified stimuli that trigger excessive underarm sweat.

Treatment for Sweaty Underarms

There are several methods of reducing the effects of axillary hyperhidrosis. Antiperspirants are among the most commonly used treatments for sweaty underarms, and they work well for reducing milder cases of this condition. Deodorants are succesfuly used to relieve patients of some of the worries caused by excessive sweat. When the effects of antiperspirants are not strong enough, some consider surgical procedures to eliminate the problem. The underarm sweat glands can be surgically cut so that their production doesn’t exceed regular limits, but this si a complicated and costly procedure. However, sinc antiperspirants are the most common choice for patients, we will have a detailed look at their effects.

The Efficiency of Antiperspirants in Combating Hyperhidrosis

Antiperspirants are useful for treating milder cases of hyperhidrosis, as they can diminsih the negative effects of excessive sweating. By targeting specific sweat glands, antiperspirants significantly reduce the sweat production and increase the dryness of the skin in the areas where they are applied. Various products come in different forms, such as deodorants and medication. Deodorants are the most widespread form of antiperspirants, as they are easy to use and producce very little or no discomfort.

Axillary hyperhidrosis

One of the most effective chemical compounds used for hyperhidrosis treatment is Aluminum Chloride. Used in higher concentrations, Aluminum Chloride has a faster impact on the sweat glands, reducing their excessive production. Aluminum Chloride products work best at night time, when the sweat glands show a reduced activity, and long term results may show some improvement concerning excessive sweating of the armpits.

Axillary Hyperhidrosis and Its Social Implications

While from a medical point of view, sweaty underarms do not represent a health risk, they are hard to deal with in society. The discomfort of constantly having damp underams is increased by the fear that clothing accessories will become sweaty. Axillary hyperhidrosis treatment is seen as a necessary thing by many who suffer from this condition, as they feel this problem is affecting their social interactions. People who suffer from any form of excessive sweat are faced with some difficult social and psychological issues. Many are overwhelmed by these problems and become somewhat anti social and have difficulties integrating in groups. Career plans are also placed under the negative shadow of axillary hyperhidrosis, as self confidence and self esteem levels tend to drop.

Confessions From A Fat Doctor

2008-07-26T03:33:00.000+07:00

I never intended to get fat! I am not exactly sure how it happened, but there I was a 6’2” thirty-four year old pushing close to 270 pounds. My cholesterol was high, my triclecrides were high, and my blood pressure was high. I was on a direct course for developing diabetes, increased risk of heart disease, increased risk of cancer, and a ton of other diseases related to obesity.

It gets worse. I am a doctor, a sports chiropractor to be exact and my office is located inside a health club. Unfortunately, like many other doctors and other health professional out there, I was not practicing what I was preaching.

Living in sunny Arizona, land of the endless summer, sooner or later you have to go to the lake, the water park, or you are invited to a cookout and pool party. That is when all my excuses caught up to me. Despite knowing the health risks associated with being overweight, it was the feeling of low self-esteem and embarrassment that finally drove me to action.

So there I was, a doctor, ready to get the weight off. I hate to admit it; I tried some of those quick fix gimmick supplements. I tried a bunch of the fad diets. I bought a bunch of books from all the “weight loss experts”. Sure I would lose a little weight, but I could never stick with the diet for any length of time. When I went off the diet I would gain the weight right back. Then tried working my butt off in the gym, running almost every day. That got real boring, and I found that running everyday is not the best thing to do when you weigh close to 270 pounds.

There I was again, still no direction, no focus, no drive, nothing to guide me. Frustrated about not getting any results and what to do, I thought I was just going to have to accept that I was overweight and deal with it. I gave it a real effort and it did not work.

During all of this, the chiropractor that I bought my office from mentioned that he was beginning a weight loss program at his office, which was based on his experience with triathlon training. That got my attention. I really wanted to give the program a try, but I lived too far from his office to come in on a regular basis. So I began researching the sport on the Internet.

The more I read about triathlons and triathlon training, the more sense it made to me as a way to help me lose weight. If you are going to do an event that involves swimming, cycling, and running you obviously are going to have to train that way. The idea about jumping into the pool for an exercise swim was not something I was looking forward to, and the last thing I wanted to do was to put on a swimsuit and workout. Then I remembered how painful my knees were from running around, and swimming would be easier on my joints.

I also began reading about using heart rate monitors and the affects of exercising at different heart rates. Many of the authors of the books on heart zone training were triathletes themselves, and they gave numerous examples on how using heart zone training you can track your progress and maximize your exercise program.

The more I searched the triathlon Internet sites, the more I became interested in the sport. The people who competed in triathlons looked really fit, it was inspiring. That is when I decided to take my commitment to losing weight to the next level. Weighing close to 270 pounds, I signed up for my first triathlon. Five months away, I was going to do a sprint race, which was a 500m swim, a 15-mile bike, then and a 3-mile run. This was a much shorter distance than many triathlon races, however at the time I could not do even one of the events let alone all of them back-to-back.

Using a combination of what I learned about heart zone training and from the triathlon Internet sites, I started my program. I my alternated exercise sessions between swimming, cycling, and running. I also did about an hour of weight training a week. This really added a variety to the exercise program, and it never got boring. One day I would just bike, then next maybe run 10 minutes, do a weight session, then bike for 25 minutes. Then the next day I would just swim. The next day I would swim then follow it up with a run. My knees were holding up very well with little, if any pain. At the same time I started eating better, no real diet, just common sense stuff, avoiding the sugars and white breads.

The use of the heart rate monitor became a very useful tool. It kept me from working too hard or too easy. The monitor I was using, the Polar 610, also came with software. I was able to download all of my exercise sessions into a computer. Then I was able to objectively document my exercise sessions. The software was able to track my calories burned during exercise, my average heart rate, hours spent exercising per week, and much more. After every exercise session actually looked forward to downloading my session to see how I did.

It also allowed me to exercise at different heart rates. One day I would run at 70% of my maximum heart rate for 10 minutes, then bike at 80% of my maximum heart rate for 10 minutes, then go back to running at 70% for another 10 minutes. The next day I would just bike for 40 min. But I would again exercise at different heart rates, 10 min at 70%, and 5 minutes at 80%, and 10 minutes at 75 %, and 5 minutes at 80%, and then 10 minutes at 70%. This was a fun way to exercise and I actually began to look forward to exercising, the whole process was less boring.

I kept up with this type of training for five months. On the day of my first triathlon, I was forty pounds lighter.

Some how, some way, I did it. I finished my first triathlon, and as crazy as it sounds I really enjoyed myself. I was feeling good about my accomplishment, but I still had some serious weight to lose. So I found another triathlon race six months later, signed up for it and continued training. The weight just kept coming off and coming off.

At the time of my second race, eleven months after learning about triathlons, I had lost sixty pounds.

It seemed like every week one of my patients, whom I had not seen for months, would come in for a treatment. The reactions were always the same, doc what the heck happened to you, you look like a totally different person!

I felt like a different person too, I was running without knee pain, I was happier at work, my relationship with my family was better, I was no longer embarrassed to go to a pool party or the water park, in fact I looked forward to them.

My patients and the members of the health club where my office was located were constantly asking me about my weight loss. I remember one of the gym members walking up to my desk and looking at my before and after pictures. He pointed to my fat picture and said, “That is me” then he pointed to my fit picture and said, “That is the way I want to look”. Wow, what a great feeling, I could not believe it.

As I am sitting here writing this article, it has been a year since my first triathlon. Just a few weeks ago, I raced in my third race and I actually managed to finish second in my age group.

As a result of getting into triathlons, not only do I have a new body, I have a new life.

Persib 2-3 Persija

2008-07-20T21:46:00.004+07:00

Bandung - Persib Bandung lost 1-3 of his hereditary enemies of Persija Jakarta in the match in the Siliwangi Stadium, Bandung, on Sunday (20/7/2008). Bobotoh then reacted the anarchist by creating a riot.

Five minutes around bubaran, not long after Hilton Moreira failed menyarangkan the ball to the Persija goal from the penalty point, the referee Halil Reninggo stopped the match because the spectator carried out the throwing to the middle of the field.

When apparatus busy stifling the conduct was not praised this from the element Bobotoh (fans\Maung Bandung\), the players from the two soccer teams even akur-akur then. They appeared close and discussing to one another. Unfortunately, the spectator's attitude still only was wanting to accept the victory and anti in lost.

According to the latest report the match was not yet continued and has been stopped more than 10 minutes.

The match personally took place was interesting enough. Persib superior more previously when Zaenal Arief has broken down the Hendro Kartiko goal during kickoff was not yet even two minutes. He continued penetration that was carried out by Eka Ramdhani.

Persija compared the position in the minute 10 through sundulan Ebanda Herman, made use of the Ismed Sofyan corner kick.

The team of the turning guest superior in the second round, to be precise in the minute 62 through the Robertino shooting. Bambang Pamungkas enlarged the superiority\the Kemayoran Tiger\through the kick goal of half of his volleyball in the minute 74.

Persib received the opportunity of reducing the score after the referee gave the penalty gift, following was dropped by him Hilton Moreira by Ebanda Herman -- although the slow presentation showed this incident happened outside the box of the penalty. The Hilton execution widened. Not long afterwards, the spectator then prepared.

In Excess of Portion

2008-07-18T17:05:00.001+07:00

My husband and I recently visited a popular Chinese restaurant chain. I must say that it is no wonder that this eatery is represented by a rotund little bear. The rice alone equated to around four to five servings…in one meal! This along with the other generous rations left us both with a few thoughts on the lack of self-control versus the available meal sizes in some of the fast-er food eateries.

We cannot just blame the commercialized burger chains for promoting obesity in the states. I shake my head in frustration when I see this perfect example of the carbohydrate portion gone awry, followed by the whining of diet gurus that revel in a major nutrient’s supposed betrayal.

Giving the American consumer the benefit of the doubt, I will bet that many of us do not know the actual size of a single serving for the many different foods. Subsequently, there is a high propensity to misjudge said portions, especially when they are so abundantly given to you at no extra cost. While it is not necessary to break out the measuring cups and spoons at the counter of your favorite diner, there is a general rule of thumb about accurate sizing of food. A couple examples are grains and veggies ranging from ½ cup to 1 cup per serving or cheese usually measuring 1 to 1½ ounces. For those who have difficulty remembering these technical measurements, McKinley Health Center has a website that features a clever rendition of accurately sizing up the nourishment set before you at any dinner table. Portions are described in the manner of the “size of 9-volt battery” or the “size of a checkbook” instead of the textbook lingo you may have learned in cooking class. You can enjoy more of these silly comparisons at now, click on Health Information, Nutrition and then Making Sense of Serving Sizes.

Even armed with the knowledge of accurate portions, it will always come down to your own degree of self-discipline. I am definitely not a believer in suing successful corporations simply because someone ate themselves into a miserably obese physical condition or even an untimely heart attack. While it would be nice if we were less enticed into over-eating, just like a lot of other areas in life, we each have the power to choose, especially when it comes down to just how much chow-mien to woof down during a road trip’s meal-time interruption.

Persib 5-2 Persela

2008-07-14T10:54:00.005+07:00

The first Persib fight opposed Persela Lamongan in the League of Super Indonesia (LSI) 2008, in the Stadium of Siliwangi Bandung, on Sunday (13/7) produced the number and the record of the fastest goal. In time five first minutes since kick-off, was created four goals.

The half-back Persib Hilton Moreira could be still noting down himself as the fastest goal scorer in the Indonesian League. He made the goal when the match took place 25 seconds.

The record of the fastest goal was in the European competition done by Joseba Llorente, the player from Real Valadollid that competed in the Spanish League. He printed the goal when the match took place 7.42 seconds to the Espanyol goal on January 20 2008.

In the match yesterday, Persib was successful met he promiseed broke the myth was difficult to win played tonight. Persib whipped Persela 5-2 (3-2). The first goal was printed by Moreira after accepting bait from Lorenzo Cabanas when the match took place 25 seconds.

One minute at intervals of, the turn striker Persela Marcio Souza repaid through sundulan. The ball that headed to the left corner of the Persib goal, was difficult to be anticipated by the goalkeeper Cecep Supriatna. In the 4th minute, Hilton again broke down the Persela goal was guarded by Fauzal Mubaroq, after accepting bait from Gilang Angga.

Marcio again broke into the Persib goal through the free kick. The birth of the fast goals made the match interesting and was glad being watched. However, the Persib fortification and bobotoh tenser, because Persela gave the quite significant opposition, with the birth of two fast goals the reply.

The Persib fortification could sigh in relief because in the 17th minute, Lorenzo Cabanas printed the goal from the free kick, so as Persib superior 3-2. After the third goal, Eka Ramdani dkk. could be calmer and controlled the game. This made Persela could not find it easy to carry out the attack.

In the second round, Nova Arianto brought Persib superior 4-2 through the goal sundulan results of bait of the corner kick. Eka Ramdani equipped the Persib victory in the 54th minute through the free kick.

The Jaja happiness increasingly complete because this victory was the gift terindah him. On Sunday (13/7), Jaja exact occurred again the 57th year. \I really gembira,\said Jaja. Jaja information occurred again the year was sent by the Assistant Manager H. Umuh Muchtar.

Jaya hoped this victory did not make the conceited player because of the competition trip still long, faced the following match against Persija, on Sunday (20/7).

Encountering Nature Through the Twelve Senses

2008-07-12T02:03:00.001+07:00

As is the human, but the human is also, at least in part, separate from the land, and human nature can discern, by way of the 12 senses, aspects and nuances of the natural world through these 12 portals.

The snow sifts down into the forest, falling windless and so light as to seem almost weightless, afloat in place. A deep silence holds sway, an ocean of stillness that invites entry. And there is space enough here for any size contemplation.

In the northern, boreal realm, across this endless range of semi-homogenous evergreen forest radiating its steadfast and grounded, robust energy - across the conifer deep - here and there, an accent counters the etheric expanse with an astral focus, an animal being - raven, jay, squirrel-hunting marten, wolf, moose, or chickadee.

Tracks in the snow tell the stories. A snowshoe hare nips birch tips from a fallen tree. A luxuriously furred marten pursues a red squirrel. Unless the squirrel quickly makes it to one of its underground dens it will become the marten's meal.

Sometime in the night the wolf came near. It came to investigate who was howling in the evening, howling like, yet unlike, another wolf (it's own sense of language revealing that, although the sound of my howl seemed very similar to a wolf's, there was a subtle difference). It came near enough to discern the scent of human presence, approached as near as it dared, always keeping a periphery of safety as it circuited the area of the cabin.

What curiosity was left unquenched? And in the daylight I could feel the wolf watching me from somewhere in the woods, as I went out on the frozen lake to investigate the passage of its own movement, the story told by its tracks.

Surely, from the wolf's point of view, it experiences the most challenge of interpretation (in a sense, the wolf's level of conceptual sense) from the human community. As is well known, the wolf can read, very intimately, the comings and goings, the various aspects of, the moose, and other inhabitants of its immediate neighborhood. But the human being becomes rich in enigma, embodies a broad range of Unknown in the sphere of the wolf's experience.

Snow-shoeing through a forest during a snowfall can be an ideal setting to attune to the landscape. Distractions are reduced - sound is muffled and visibility is confined to a radius of a few feet (of course it goes without saying that one has to exercise care, bring a compass and be good at orienteering, or you can end up in oblivion!)

Overall, the Spirit of the boreal forest - the heart of the boreal forest landscape, like the heart of one of its trees, one senses, is golden, intricate, warm despite the climate, perhaps because of the climate, to counterpoint the cold.

In sharing this encounter with nature through the twelve senses, I will begin with the outermost, least penetrating sense and proceed to the deepest-registering sense (please note that the following presumes a basic understanding of the 12 senses. If the reader wishes to prime him/herself on this subject, use the links under "Further Resources" at the end of the article. Alternatively, information is readily available by entering an internet search via "12 senses" - and adding "Rudolf Steiner" can be helpful):

Touch.

The longer I touch the snow and ice here, the number grows this sense. Then, in turns, it is awakened by prickle of conifer needle, rasped by bark, or caressed by the soft feel of usnea moss. Whatever the sensate experience of touch, I have to admit that it defines my separation, the self's bounds, or at least the physical body's self-bounding. I do touch nature with this sense, but only her outermost surface, a Braille of rebuff, no entry past the outermost edge. As we continue down this list, we enter, increasingly, into the inner nature of things. But the sense of touch is the most external.

For example, when the wind gusts across my face, my sense of touch feels the impact of that gust, but my sense of temperature registers how cool or warm it is.

A manatee, with more brain space dedicated to touch than any other mammal, has a long-distance sense of touch. Whisker like hairs all over its body act as sensors, so that it can, in effect, "touch" from a distance.

Life.

After a long day of snow-shoeing my sense of life feels drained, very low in energy/chi, even despite practicing energy-enhancing Qi-gong along the way (I'm not by any means a master in the art yet).

Overall, as I undertake this trek, my sense of life is both enhanced and exhausted. My constitutional energy is put to the test, the body forces are working at their limit. However, the etheric energy of the forest is so resplendent that there is a constant influx of vitality. An interesting point to be made here is that in urban areas people have to enhance their life sense due to the lack of nature-borne vitality. In consideration of this, we can say, if asked what is truly the most valuable property in, say, New York, the answer is that Central Park has more worth that all the rest of Manhattan combined!

Migrating birds can detect and use magnetic fields of the Earth to navigate by. Is this so-called "magnetic field" actually part of the sense of life of the planet streaming forth? And are the birds, in a way, projecting their own sense of life outward to detect the Earth's energy in this manner?

Wolves are known to stare into the eyes of their prey before opting to attack, reading in their potential prey the nature of their sense of life, their overall constitutional strength and condition of health.

Movement.

This sense of awareness of the body-in-motion enables us to know where any part of our body is even with eyes closed. It is a sense that can be refined and enhanced, as in the case of intricate choreography.

When projected outward, we can sense movement in others. One evening, as I was bent over a campfire, cooking a meal, I could sense something passing over above me. As I looked up I saw an owl flying in the trajectory I had been sensing. The owl, as we know is capable of flying quite silently. I did not hear its passage, nor could I see it in any way, until after I looked up.

Tracks of a solitary snowshoe hare enter the woods, appearing to have crossed the frozen lake - a distance of about 2 miles. What could have drawn the hare across such an long open distance? Its progress would have been little noticed as its coat matched the snow so well (here again, a developed sense of movement projected outward would have helped to sense the hare's passage.)

Does the weasel sense the movement of mice and voles in the sub-nivean chamber beneath the snow, before it dives in?

Often have I watched a flock of shorebirds, or snowbirds, as they fly in complete unison, twisting, turning, diving, swooping as one. Here, the sense of movement has been refined and con-joined to each member of the flock, as though a single being is operating every nuance of movement. This particular example can also shed light on how the sense of ego operates within the realm of nature - more on that below.

Balance.

The human sense of balance is conveyed through inner ear structures. In animals, "otoliths" serve a similar purpose. In nature, we are often challenged to refine our sense of balance, as the terrain is often rugged and variable.

As with movement, deep appreciation of a dance presentation actually requires us to project our sense of balance, as we extend ourselves into the performance.

Within the animal kingdom, exceptional acrobatics in the balance arena include the cat and squirrel.

Smell.

A blossom permeates the air with it's gaseous aroma. Forces of will meet, from outer (e.g., the rose's "will") and inner, as our own will streams out to meet it.

Desert animals can smell water vapor over a great distance. A wolf's nose has been estimated to be from a hundred thousand to a million times more sensitive than a human's. The bear has one of the most sensitive olfactory capacities of the animal kingdom, and is able to track through water, or read information from a scent trail several days old.

Taste.

Just as the sense of smell operates via the airy element, taste depends on the liquid element. A substance must first be partly dissolved before we can taste it. Nature has a way of producing the most flavorful tastes, for example, in fruits that evolve in natural conditions. Despite humankind's most lengthy and deliberate attempts to improve crops in this regard, nature cannot be topped. Notice how the smallest fruits, such as a wild strawberry, have the most incredible taste. The larger agri-business causes its fruits to grow, the more the taste of its products seems to fall bland.

Salmon are famous for their ability to taste their way back up to waters from which they originated. Some fish can detect substances diluted to one part per billion. Bees have taste receptors on their jaws, forelimbs, and antennae.

Vision.

One night, as I lie in my sleeping bag, I am enchanted by a pre-sleep show courtesy of Aurora borealis. I look through the window up into the night sky, past willow and spruce to the backdrop of stars and drink in the Aurora ribbons, the northern angel flights, radiating, dancing in striations that breathe in and out in fanning coruscations.

Vision is a sense that begins to penetrate further than the foregoing senses. When our eyes perceive the blue-green color of the spruce tree, compared with the yellow-green color of the pine tree, we begin to discern something about the inner nature of these different trees.

Bees, birds, and some animals can see in the ultraviolet range. A hawk has 20/5 vision - it can see from 20 feet what most people can see from 5 feet. A falcon can see a 10 cm object from a distance of 1.5 kilometers. A buzzard can observe small rodents from an altitude of 15,000 feet.

Temperature.

We can sense outer surfaces via touch, but we actually use another sense when it comes to detecting temperature variations. As stated above, the wind is physically felt on one's skin, but its relative cold or warmth is sensed via our sense of temperature.

Because an object is permeated by its warmth or cold, the sense of temperature reaches still deeper than vision, further into the foundation of things.

Pit vipers, and some boas, have a heat sensitive organ between their eyes and nostrils, with which they can ascertain body heat in another organism.

Hearing.

As I journey on, I can hear the rise and fall of the wind through the trees, and the crunch of my snowshoes atop the crusty snow.

Resonance, the sound quality that permeates an object, in its vibrational tone reveals much about the nature of the object. Consider candle ice clinking together. The tone the snow gives forth when walking reveals a lot about snow conditions underfoot. When sawing firewood, the sound of the particular log reveals much about the wood's quality. As we listen to the sounds of both things and living beings, in a certain way hearing begins to tell us something about the soul level of what we are encountering.

A pigeon can detect sounds in the infrasound range far below our own limit, as low as 0.1 Hz. Bats can hear through a range from 3,000 to 120,000 Hz (compared with the human range - 20 to 20,000 Hz.).

Language.

Language is a sense that goes beyond merely hearing something spoken. By the sense of language we are able to perceive meaning behind an expression. Language in nature is a great challenge to de-code. The language of animals and birds, the language of a landscape. Once some familiarity is attained in this area, the human element of language interpretation (that is, truly understanding another in one's native tongue) becomes more facile.

One morning, a ptarmigan singing its dawn poem became a particular challenge to interpret. As the sun began to rise, and the ptarmigan began its song a few meters from the cabin I was waking in, I could sense an intricacy to what it was voicing. But my own sense of language, being not yet sufficiently developed, wasn't up to interpreting its message. However, in my research I have discovered that within the human community there are individuals who are becoming increasingly adept at this level of communication.

Besides the human capacity to interpret language, within the animal kingdom there are some who can use this sense fairly effectively - e.g, the gorilla. However, on a deeper level, all animals have a Spirit of the species aspect that is as egoic as ourselves, and thus capable of fully exercising this faculty. And so, by evoking connection with, say, the Spirit of the Wolf, we can begin to enter into a viable level of communication.

Concept.

As with language, the sense of concept is an arena in which individual animals reach a limit. "One can be directed by intelligence without possessing it, and that is how if is for animals," according to Rudolf Steiner. Here, he is referring to how the over-lighting being, the Spirit of an animal species, can utilize the higher senses - language, concept, and ego - on a par with human capacities, but not in the case of a single animal.

This is not to say animals are not intelligent - only to acknowledge a level of conceptualizing that differs from human. The Spirit of an animal is, indeed, intelligent, and has much to offer in ways that can deepen our understanding about our sojourn upon Earth.

Sense of concept can be a potent arena due to the way in which prana/chi has moved from its traditional forum (the breath) to thinking. Once we learn the ropes, through our thinking life we can enhance our energetic levels.

Nature causes me to conceptualize in particular ways. One key mode is to reflect on the spiritual ecology of aspects of nature. How does the spruce tree part of me have its being? The wolf? The squirrel? The forested part of my inner terrain? the spring? The lakeshore part? The starry dome? What does the magic of Aurora borealis evoke in me?

Ego.

Sense of ego - among ways of getting to know oneself further - that is, using one's sense of ego upon oneself - relating to others is primary. But so, also, is spending time in nature in solitude. Nuances of one's individuality can be explored. How do I experience solitude over a duration? What issues arise? What fears are met and what are my individual "edges" therein? For example, fears related to loneliness, or provision (as one's food stock depletes), of the darkness (what shapes form in the dark out of fear?), or what mid-life issues still prevail?

Central to this line of questioning is - how am I in the face of prolonged silence and stillness, the great leveler of humankind and human aspiration. In what ways does this sabbatical from my life cause me to reflect on my life? What things to strengthen? Or to change? Or to come to terms with? Or seek more understanding about? How do each of the animals, plants, etc I encounter resonate with various parts of my being?

Addendum

In reference to animals, the world is in a state of spiritual evolution, meaning that while we humans are evolving toward a fifth kingdom level of being, animals are also becoming more egoic - individualized, and more and more capable of abilities that were once attributed only to humans (or to the overall species level of the animal). Especially those animals who are spending time with humans, pets, are advancing more rapidly in this way.

All forms of life are advancing, including the other two realms of life on Earth. as plants develop more astral qualities, and the mineral kingdom becomes increasingly etheric.

Hearing and vision - nature automatically creates aesthetically beautiful forms in both aural and visual arenas. Humanity chooses to create beautiful, or not-so-beautiful forms. The more one spends in nature, the more one is immersed in aesthetic beauty.

Projecting one's sense of motion onto the snowflakes, and there is a feeling of softly sifting down through one's being.

Projecting to high mountain peaks, there is a feeling of excarnation, or moving up out of one's body, in a sense.

Similarly, on the West Coast, where the energy is experienced as diffusive - all the rain and sea and growth and abundance of plant life, rainforest exuberance, calls for an extra degree of focusing to counteract the diffusion.

The 12 senses referred to here pertain primarily to the physical aspect of humanity. Other senses come into play as we enter into our spiritual nature, including the human astral body. Steiner refers to some of these metaphysical senses as imagination, inspiration and intuition. Earth Vision proposes to delve into this subject, along with a more extensive examination of the 12 senses in relation to the natural world - a book will likely result in the foreseeable future. If you would like to contribute to this project, please contact author Josef Graf through the email on the EV site.

Golf - What You Need To Play

2008-07-06T22:51:00.000+07:00

I would like to offer some tips on equipment purchase and what would be required to get started playing golf. Beside club purchase, there are additional items necessary to prepare yourself for play. The next most obvious items are a golf bag and golf balls. If you are purchasing a starter set of clubs many come with a golf bag included. If you like to walk and enjoy a little workout as you play there are carry bags, which are light weight and are slung over your shoulders. There are other bag options for you to choose from and I would suggest that you speak to the sales representative in your local pro shop or golf store (ie; Dick's Sporting Goods and Golfsmith would provide this service) and ask him to explain the different types and price range to best suit your needs. Golf balls can also vary dramatically in price - from about $9.99 /dozen to $45.99 for the best balls on the market - Titleist Pro V and Pro V1x.

As a beginner I would recommend that you buy the more economically priced balls. The difference in performance will be negligible and you will have a tendency to lose more balls as a novice so why waste money? As you improve, you can always upgrade the type of ball that you use - I would recommend purchasing about two dozen balls to get started. There are also different compression golf balls made. 80, 90 and 100. The compression selected is directly proportionate to how fast you swing and your golf mechanics. I will not elaborate on this right now but an 80 or 90 compression ball should be more than adequate for now. If you have some power and a fairly quick swing, I would opt for the 90 which may give you a bit more distance. NOTE: The professionals and low handicap players use the higher compression balls because their impact speed and swing mechanics will allow the ball to compress properly, thus attaining the maximum result in distance. Some other equipment I would strongly recommend would be as follows:

A golf towel, golf shoes ( though not absolutely necessary it will assist with stability as you swing), Golf tees ( Note: there are different height golf tees made for different drivers, woods and irons - I would recommend that you pick up an assortment of sizes - 2 1/8" for woods and irons & 2 3/4" or 3 1/4" for Drivers depending on type and size. Check with golf pro or sales person for recommendations if not sure), a golf glove ( not required but it will give you a definite advantage in gripping and holding the club more effectively), ball markers ( used on the green to mark your ball so you will not to block the path of your fellow player - a rule of golf etiquette), and a divot repair tool ( used to repair the indentation made in the green when the golf ball lands - one of the rules of etiquette to be addressed in a future writing ). Although not required to play golf, you may want to consider packing the following ancillary items : Band-aids, sunscreen and insect repellent. You never know when you may need them and it's better to be prepared to allow for maximum comfort while you play. I think we've covered most of the essentials and if you have any questions please feel free to submit them to me. Now you've got the Desire, you've got your equipment, next step is to learn how to play- "The Right Way".

There are a number of different options available to learn how to play golf. You can self teach ( read books and watch instructional videos), ask a relative or friend who knows how to play to teach you, if you are in a high school or college that offers a golf program - enroll in the program, take lessons from the golf pro at your local driving range, take golf lessons from the professional at your local golf course, golf store, private club or pro shop or enroll in a golf school. The method you choose can greatly effect your results so be sure to make the right decision for you.

Can Water Really Help You Lose Weight?

2008-07-04T12:55:00.001+07:00

I believe that water not only helps with weight loss, but is also one of the most important things to keep in mind when trying to lose weight. Here are just some of the reasons why everyone should be drinking at least eight glasses of water day.

* Naturally suppresses appetite
* Increases metabolism
* Reduces stored fat deposits
* Improves kidney function
* Decreases fluid retention
* Helps muscles maintain their tone
* Aids in the prevention of sagging skin after weight loss
* Rids the body of excess waste
* Regulates bowel movements
* It’s Free!

Aren’t these enough reasons for you to start drinking your full daily intake of water?

I started drinking 9 glasses a day, and I noticed a difference over night!! I lost five pounds in the course of one day, and it’s stayed off. The key is to keep drinking water, or you will see the weight come back. For every 25 pounds you want to lose, drink an extra glass of water.

Now, even though we have most of a day to suck back all that water, it is actually more difficult that you might think. So here are some tips to help you make sure you get your daily intake:

* Make an appointment with your glass of water. Schedule certain times of the day to chug back 8 ounces at once. After you wake up in the morning, on your way to work, during a commercial, etc.
* Have a water race with a friend or family member. The extra competition will help motivate you.
* I bought a big 1.5L bottle and made sure I drank all of it before the end of the day. If I didn’t, I told my co-workers that they had permission to dump whatever was left on my head.
* Before drinking that coffee or pop, force yourself to get another glass of water down. You will probably not even want anything else after that.
* When you go to the bathroom (and you will be going frequently at first), refuel yourself with another glass before going back to whatever it was that you were doing.
* Measure how much water you need in a bottle or measuring cup, then you can see your goal for the day.
* I played a game with myself while I was doing a puzzle. Every time I fit a piece into the puzzle, I would have to take a drink. It seems pretty silly, but it worked. I do puzzles pretty fast, so I downed almost 2 glasses in less than a half hour.

Use these ideas, or come up with your own tricks to help you reach your goal. You will notice a difference right away. I know I did. I felt better, I could see my stomach shrinking, and I found myself snacking less. It really works!

How to Have Great Sex - Nutrition and Foods That Create Passion!

2008-07-04T12:52:00.000+07:00

Is the thrill gone? Has the thrill gone out of your love life and sex. Do you just spend boring evening after boring evening together watching the prime time TV lineups. On the weekends he watches sports with the guys, she goes shopping with the gals. You eventually wake up one day thinking - "Gee my life and sex life have gotten pretty dull!"

Well it doesn't have to be that way. Would you like to put some spice back in your sex life? Well you can. This article focuses on two main aspects of foods and nutrition - one what foods and nutrients are needed to help your body function properly for sex and the other being to help your brain properly function.

The main ingredient that makes sex exciting is the brain and how it functions and how well it functions.

After all it is the brain which makes visual images exciting and interprets sensual smells and a sexy sounding voice.

And it ain't your feet, which dreams up creative fun sexual scenarios for you and your partner.

This article deals with food and nutrients for the brain as it relates to sex.

Eating Foods and Nutrition to Improve Your Sexual Pleasure

Here are some of the recommended vitamins, nutrients and foods:

B-Complex Vitamins – The B-complex vitamins B-1 (thiamin), B-2 (riboflavin) and B-3 (niacin) are all needed for a healthy sex drive.

Vitamin B-1 is found in grains, asparagus and raw nuts Vitamin B-2 is found in asparagus, bananas, broccoli and lean meats. Niacin Vitamin B-3 dilates blood vessels, creating better blood flow, and it also is important to sex hormones.

Vitamin C helps keep your various sex glands running smoothly. Antioxidants help protect the sexual organs and the prostate gland from free radicals.

Vitamin E aids sex hormone production and improves circulation and is found in whole grains, fruits and vegetables. Zinc is needed to produce testosterone, the male sex hormone and is contained in oysters, pumpkin and sunflower seeds, spinach and garlic.

Other valuable nutrients are:

Biotin -boosts normal health of male sex glands. Folic Acid - maintains sex organ health. Selenium - increases male potency and sex drive.

What We Eat Can Greatly Affect Our Sex Lives – Think About This!

Have you ever noticed that when you or your spouse are tired you are rarely in the mood for sex. This seems to be especially true of women. When they are tired the answer is almost always NO! And these days with many women having to work outside the home plus juggle family activities and housework it is no wonder by the time bed rolls around she is ready to roll over and go to sleep.

Yet have you ever noticed when both spouses are full of energy it almost always leads to sex and the more energized the better the sex.

Knowing this there are things you can do everyday to provide your body and brain more energy for things you enjoy doing - like having sex. Often his buddies may make fun of the guy who helps his wife with the housework, but I bet he’s getting more then these other guys.

Aphrodisiacs and Love Foods

Consider the awesome power of the mind. Have you heard of placebos, I know you have. The work often times because people believe they will. Some aphrodisiacs work simply because you believe they will. Your brain is in effect your greatest sex organ. If the brain thinks some food turns you into a sex machine, it will. So if you believe buffalo chips will fire up your sex drive, chances are they will.

Oysters are a well-known aphrodisiac. Oysters are packed with zinc, so if you are zinc deficient, oysters may help you feel sexy.

Serotonin is a chemical the brain produces that can boost your sexual desire. Stress lowers the levels of serotonin. Some studies have shown low levels of serotonin are linked to poor ejaculation and low sperm count. A combination of foods containing the amino acid tryptophan and certain carbohydrates can reduce stress and increase levels of serotonin. For example 4 - 6 ounces of fish, poultry or lean beef with bread or pasta.

Androsterone, a potent male hormone, is thought to attract females, and is found in celery. Researchers speculate that when you eat celery, you can release the androsterone through perspiration after digestion. Women can’t typically smell this, but some things are sensed subconsciously and women can be attracted to this.

Also the smell of pumpkin pie can increase blood flow to the penis according to a study.

With all this focus on foods and nutrition remember that the most important attribute is to pay attention to your partner. This can be the most powerful tool for putting your partner in the mood for great sex.

Casillas and Villa savour just deserts

2008-06-30T10:33:00.003+07:00

For Iker Casillas and David Villa, there was no doubt that La Roja deserved their success, bringing home the crown for the second time following Spain's European triumph of 1964. Villa, who finished as the tournament's four-goal leading marksman despite being injured for the 1-0 final victory over Germany, led the applause by telling euro2008.com: "We have had a great tournament and we have been the best team by a distance in all our games. There hasn't been one game where we won because we were lucky – we have won by being the better team every time."

And the Valencia CF forward singled out coach Aragonés for piecing together a glorious campaign from the wreck of a 3-2 qualifying-stage defeat by Northern Ireland in September 2006. "The gaffer is the man behind this success," Villa insisted. "If you remember, it was 18 months to two years ago that we had a tough night in Belfast, losing to Northern Ireland, and he deserves the credit for sticking with this team. He, more than anyone, is responsible for this victory. However, this trophy is for everyone, for all the boys who played tonight and for the rest of the team as well. We have all been really happy to be a part of this adventure. We have done the country proud and we are all going to enjoy it now."

According to captain Casillas, the measure of Spanish national pride in this achievement would only be felt when the players returned home with the Henri Delaunay trophy on Monday. "I still can't believe we've done it," the goalkeeper told euro2008.com. "We can't really know what is happening in Spain right now, but we know what it is like in the dressing room and we are living this success with the squad and with the fans who have come here to support us. But I'm sure they are absolutely delighted back home. It is about time they had something like this to celebrate because Spain is a proper football country and we'll get to see more of this tomorrow.

"We are dedicating this win to the Spanish people – and me personally to everyone in my life, personally and professionally," continued Casillas, who conceded only two goals during Spain's six games from their Group D procession in Innsbruck and Salzburg, through to the final waltz in Vienna. "I would agree that we've been the best team if you look at the games we've played. We deserved to beat Italy in the quarter-finals, it was an emphatic win against Russia and today was the same." As with Villa, though, the final word was reserved for departing coach Aragonés, Casillas saying: "He is a phenomenon, it's a shame he is leaving the job because he really is a phenomenon."

Jerman vs Spanyol [0-1]

2008-06-30T03:46:00.007+07:00

Jerman 0 - 1 Spanyol

Spain won their only previous piece of silverware in this competition in 1964 and had not been beyond the quarter-finals of any competition in 24 years, yet Luis Aragonés's men have chosen to use that history as an inspiration rather than a burden. After a strong start from Germany, seeking a fourth title themselves, Spain were the more dangerous side throughout an entertaining final at the Ernst-Happel-Stadion although it took just one goal – in the 33rd minute, courtesy of Torres's pace, perseverance and an unerring finish – to end their long wait.

Germany received a significant boost before kick-off with captain Michael Ballack included despite a much-publicised calf problem and, perhaps buoyed by that news, Joachim Löw's team settled quickly. Much had been made of the contrast in styles between the two sides yet in the opening exchanges it was Germany whose passing looked crisper, Miroslav Klose and Thomas Hitzlsperger failing to make the most of glimpses of goal while Spain, shorn of four-goal leading striker David Villa due to a thigh injury, struggled to find their feet in a new 4-5-1 formation in which Cesc Fàbregas was rewarded for a fine semi-final display with a starting place.

As an indicator of the pattern of the match, however, Germany's bright start proved misleading. Spain soon worked their way into the contest, with Germany goalkeeper Jens Lehmann – becoming, at 38, the oldest player to appear in a UEFA European Championship final – forced into action for the first time in the 14th minute. Although his instinctive save came when his own defender, Christoph Metzelder, inadvertently deflected Andrés Iniesta's cross towards his own goal, Xavi Hernández's fine through-pass had unpicked the Germany defence and showed the Spanish were finding their feet.

Right-back Sergio Ramos was then allowed to cut inside and deliver a deep cross, Torres peeling away from Per Mertesacker to create space for the header only for the right-hand post to come to Lehmann's rescue. The warning signs were there for Germany, yet they failed to heed them and duly fell behind three minutes past the half-hour. Again Xavi was the architect, playing a pass in behind the Germany defence towards Torres, who outmuscled a hesitant Philipp Lahm and clipped the ball over the diving Jens Lehmann and just inside the far post. David Silva then volleyed over Iniesta's cross when given time and space inside the area as Spain threatened to increase their lead.

Spain had more openings in the early stages of the second half, Lehmann getting the merest of touches to Xavi's low shot before Ramos nearly guided in Silva's drive from the resulting corner. Yet a warning of the threat Germany still posed arrived on the hour, substitute Marcell Jansen and Bastian Schweinsteiger combining for Ballack to shoot centimetres wide. Klose then deflected a Schweinsteiger effort past the post and in response to Germany’s renewed menace Spain coach Luis Aragonés promptly introduced Xabi Alonso and Santi Cazorla in place of Fàbregas and Silva. The switches reinvigorated Spain instantly, Lehmann making sharp stops from Ramos and Iniesta while Torsten Frings blocked another Iniesta effort on the line.

As the final moved into the last 20 minutes, Spain had had seven shots on goal to Germany's one, yet with Germany having turned virtually one in two of their efforts on target into goals ahead of the final, that was scant consolation to Aragonés and his side. In the event Spain continued to carve out chances as the match reached its conclusion, Marcos Senna narrowly failing to apply the finishing touch to an unselfish header from substitute Daniel Güiza – but the celebrations would not be delayed much longer.

Coaches anticipate Vienna thriller

2008-06-30T03:18:00.004+07:00

The first 30 games of the tournament have yielded 76 goals, and the coaches are optimistic that pattern will continue at the Ernst-Happel-Stadion. Germany's Joachim Löw – whose side won 3-2 in both the quarter- and semi-finals against Portugal and Turkey respectively and are looking for their fourth European title – is anticipating an open encounter. "It's going to be a very intensive match," he said. "Both Spain and Germany have good players and like to go forward so it's going to be very interesting. We tried to make certain corrections after we lost to Croatia [in the group stage], but when we're against a team who play attacking football we can reach that level and keep up. Technically speaking, both teams have strong offensive players. It will be a fast, flexible and variable match."

German hopes would be damaged by the absence of Michael Ballack, who has missed training for the last two days due to a calf problem, while Thorsten Frings should replace Simon Rolfes in midfield. Despite the doubts surrounding the participation of his captain, Löw is in bullish mood, confidently proclaiming: "I expect to win, of course. We have a long, hard road behind us over the past few weeks. This tournament was tough for all players and all teams, it took up a lot of strength but now we're in the final and we're going to gather all our efforts to win and take the cup back to Germany."

While Germany are familiar faces at this level – this is their sixth European showpiece and four of Löw's squad appeared in the 2002 FIFA World Cup final – for Spain this is unchartered territory. La Furia Roja's last appearance in a major final was 24 years ago, a 2-0 EURO defeat by France, and their sole silverware came in the 1964 UEFA European Championship, yet if their coach is feeling weighed down by history he was not inclined to admit as much. "I'm fine, the players are fine," said Aragonés. "My greatest concern is my team. Germany are very strong, and their set-pieces are very dangerous. We know they don't have such a flowing game as us but they counterattack with speed and we need to learn how to stop that. It might be of concern to me, but I'm sure Germany are concerned the football we play with the ball on the ground could cause them problems."

In the absence of the tournament's four-goal top scorer David Villa due to a thigh injury, Aragonés – who will step down after the match – is expected to stick with the five-man midfield that functioned so effectively in Thursday's 3-0 semi-final win, against Russia, deploying Cesc Fàbregas behind lone striker Fernando Torres. "We'll be able to get into the area less but will be stronger in midfield," he explained. "I haven't decided anything yet, perhaps we'll have two forwards. Every team needs a good atmosphere. I've seen great teams with great players and if you don't have a good atmosphere you can't win. This is what's brought us to the final. Let's just hope we play well and win."

Understanding Holistic Health

2008-06-28T15:42:00.001+07:00

Every thought and emotion affects your health. A holistic health approach encompasses treating the whole person: the body, mind, emotions and spirit. Traditional cultures have known for thousands of years that these aspects are intimately connected. Every food we eat, every thought we entertain, every emotion we feel and every interaction we experience impacts overall health.

Many blame their health problems on genetics, a virus, toxins in the air, and stress. While these factors can contribute to illness, very often problems result from a lack of fundamental health-enhancing qualities such as responsibility, a strong will, family support, passion, a balanced lifestyle and a knowledge of good health. Without these, whatever modality is chosen becomes just another pill to be taken and discarded when symptoms disappear.

When disease is artificially removed without changing the underlying cause, long-term health will NOT be achieved. The quick fix approach brings little or no permanent success. I am not suggesting that we abandon medical treatment. I am recommending that we look for the deeper causes of the problem from a physical, mental, emotional, spiritual, and lifestyle perspective. We need to take the holistic health perspective. Lasting solutions can be found to multiple illnesses of society by getting at the root of the problem holistically.

I have observed patterns among those who have successfully reversed health problems. These traits are not rigid models. We all have them to some degree. They are holistic health approaches that each of us can maximize in our own unique way to return to our natural state of health.

Here are some very important steps you must take to achieve optimal holistic health. I can assure you that by putting these into practice, your overall health will be much improved! Sometimes you have to reevaluate what it is that you are doing with your life. By doing this, you will start to see the big picture.

Lets start with the first step, RESPONSIBILITY. This means not blindly accepting the opinion of some outside authority as the only way. Take a look at your previous choices for they may have led you to the problem. Then recognize that you can make new choices to remedy the situation.

I am not telling you to stop seeing your health practitioner. I am suggesting that you gather as much information as possible and make your own decisions. Taking responsibility is meant to empower us to make new choices for a healthier result.

Next is AWARENESS, which simply is deeply knowing yourself by observing your thoughts and beliefs, your choices and outcomes, and your response to the world around you. As you observe, ask questions. Do you believe you can recover your health? What does the illness have to teach you? Why do you make the choices you make? What do you need to know? Through questioning you will discover the things that seemed unchangeable are actually flexible and can be manipulated.

PROPER NUTRITION is the cornerstone of good health. Health and longevity depend on our daily nourishment. In 1988, the Surgeon General stated that two-thirds of the deaths in this country are related to diet. Our eating habits play a major role in many common diseases and emotional disorders.

Most Americans have a limited awareness of the power of food in maintaining health and reversing disease. The most effective diet includes whole grains, vegetables, low fat, no cholesterol, proteins and fruits.

LETTING GO OF THE PAST. Resolving conflicts and discovering their positive impact in our lives is paramount in healing. Resentment, anger, guilt and all negative emotional states are self-poisoning. They weaken cells and immunity and can be the reason for illness. Let it go and move on.

FAITH and the developing of sound judgments are important qualities in healing. Faith is knowing there is an order and unity to life, a sense of wholeness and connectedness with something larger than oneself. With faith, unlimited opportunities unfold, and we gain a sense of confidence in our choices.

FINDING YOUR PURPOSE IN LIFE is prevalent among those who are healthy. Everyone has talents and skills through which they express themselves, and so do you! If you do not find your unique creative expression, you will be restless and frustrated, regardless of the success in the conventional world.

Purpose stimulates a deep sense of fulfillment and joy. With purpose, your life will take on much more meaning. I did not have a purpose for many years. The second I knew where I was going my life took a turn for the best. If you do not have purpose yet, do not worry! Focus on what makes you the happiest and visualize where and what you want to be. By working toward a goal and a purpose, you will feel alive and ready for anything.

Each of the above factors has a profoundly positive influence on your health and are more effective when bring them together. When utilized, you can go beyond sickness to health and happiness. Start with small steps and build upon them for a holistic approach to your health. Action is the only thing preventing you from achieving optimal health.

Rusia vs Spanyol [0-3]

2008-06-27T03:58:00.003+07:00

Rusia 0 - 3 Spanyol

Russia looked the team to beat as they scythed through the Netherlands in the last eight. But with thunderstorms lighting the sky above the Ernst-Happel-Stadion they struggled to get to grips with the occasion, and never looked like recovering after Xavi broke the deadlock five minutes after half-time, playing an exquisite one-two with FC Barcelona team-mate Andrés Iniesta and steering past Igor Akinfeev. Güiza added another with 17 minutes remaining before Silva completed a morale-boosting win for Spain ahead of Sunday's final, their first since 1984.

After their 4-1 defeat by Spain in the group stage 16 days ago, Russia coach Guus Hiddink had complained that he would have to "wake some players up". He seemed to have succeeded in breathtaking fashion, yet despite the driving rain and spectacular lightning that greeted the start of this semi-final, they looked to have slipped back into their torpor. It was not something that was troubling Sergio Ramos, though. Stung by criticism of his campaign to date in some quarters the Spain right-back started like a man possessed. He snapped into tackles, scampered down the wing and it was by a hair's breadth that he failed to get on the end of Xavi's fifth-minute cross – he was popping up everywhere.

Ramos' team-mates soon took his lead, and as much as Aragonés does not like what he terms Spain's "mustard" away jerseys, he would have been glad his team were not in red. Disjointed at the back and sluggish in midfield, Russia were simply struggling to find their feet. It took a well-timed tackle from Vasili Berezutski – playing instead of the suspended Denis Kolodin – to deny Fernando Torres a run on goal though the Liverpool FC striker soon tested [Igor] Akinfeev with a shot on the turn. The Russia goalkeeper was in action again to deny David Villa as he fired in at the near post as Aragonés' ploy of using [Andrés] Iniesta to double up on the left wing caused confusion.

Russia were looking for Andrei Arshavin to lift them out of the mire but refuge instead came from the right boot of Roman Pavlyuchenko. The 26-year-old gave warning with a free-kick and it took a stunning stop from Iker Casillas to deny him just after the half-hour, Spain's man of the moment diverting a blistering strike away from the top corner. It soon got better for Russia as the instigator of that group stage loss, hat-trick hero Villa, limped off and almost immediately Pavlyuchenko should have made it 1-0 but poked wide with the goal at his mercy. He should have done better, and the profligacy was underlined five minutes after half-time when Spain's midfield Argus Marcos Senna turned over possession and fed Xavi. A one-two later and La Furia Roja were ahead.

In the crowd, Spain's Crown Princess Leticia bore a shocked expression but in truth it had been coming, and her side were soon on the hunt for more. Having found his range with the goal, Iniesta released Villa's replacement Cesc Fàbregas, and though the Arsenal FC man ran out of space, Aragonés' decision to revert to a five-man midfield was proving profitable. It took an excellent challenge from Yuri Zhirkov to deny Torres as he shaped to shoot before Fàbregas and Xabi Alonso had efforts tipped over. Alonso had been introduced moments earlier alongside Güiza, and his fellow substitute soon sealed victory, lobbing Akinfeev after being put through by Fàbregas' perfectly-weighted dink over the defence. The No10 was the provider again moments later as his low cross was fired in by Silva. Next up, Germany.

Jerman vs Turki [3-2]

2008-06-26T04:16:00.003+07:00

Jerman 3 - 2 Turki

Semih Şentürk had already brought Turkey to the brink of extra time with an 86th-minute strike from close range, yet Lahm's super finish from Thomas Hitzlsperger's pass finally flattened Fatih Terim's team. For once, they had led first, through Uğur Boral's 22nd-minute opener, only for goals either side of half-time from Bastian Schweinsteiger and Miroslav Klose to wrest the initiative in an exciting semi-final in Basel.

Christoph Metzelder's early slice from Uğur's cross set the tone. Kazım Kazım broke confidently before Lahm's sloppiness allowed his FC Bayern München team-mate Hamit Altıntop – one of two German-born Turkey starters along with Hakan Balta – a half-chance he scuffed at Jens Lehmann. Terim's team were playing as if they had nothing to lose. From Ayhan Akman's cutback, Kazım smashed against the crossbar. Semih nearly turned in a cross, then a telescopic leg from Per Mertesacker denied Ayhan.

After 17 minutes Germany woke up. Michael Ballack passed to Lahm, met the resulting cross with his head and sparked confusion in the opposition area. The Turkish thoroughbred had already bolted, though, and the first goal went their way after 22 minutes. Sabri Sarıoğlu threw the ball to Ayhan who chested it back, and from Sabri's cross Kazım's imperfect strike looped on to the crossbar – happily for the Crescent Stars an even untidier finish from Uğur burrowed under Lehmann's body.

Semih and Mehmet Aurélio might have doubled the advantage, only for Germany to equalise against the run of play four minutes later. Lukas Podolski, the left prong in the trident behind Klose, delivered the centre which Schweinsteiger turned in from close range. A Klose call at Turkey's end was then followed by Lehmann having to tip over a Hamit free-kick. In return, Hamit's mistake almost undid a vibrant Turkey when his misplaced pass resulted in Podolski sprinting through but rifling over. Uğur's free-kick, won by the willing run of Kazım, elicited another Lehmann save.

This was a tough contest for Joachim Löw's team, make no mistake. The forward runs of Kazım, Hamit, Ayhan and Uğur in support of Semih were causing no end of trouble. If green in places because of an absentee list including four injured, four suspended and one half-fit substitute, Turkey were also fresh, energetic and enthusiastic. Germany began to show the same qualities; Hitzlsperger found his range; Ballack did not after winning a free-kick. The Mannschaft had dominated both games when these sides met at the 1954 FIFA World Cup in Switzerland but you would not have guessed that it was they, not Turkey, who were chasing a sixth final appearance and a fourth European title.

Full-back Sabri's right-wing surge went unrewarded, then Uğur warmed Lehmann's hands as Turkey continued to get their quota of attacks through clever use of the flanks. However, it was a long cross from a deeper position, delivered by Lahm, which looked to have decided the match, goalkeeper Rüştü Reçber failing to reach a ball that Klose headed into the unguarded net with eleven minutes to play. Turkey had redefined the term plucky underdog with last-gasp goals against Switzerland, Czech Republic and Turkey and came again. Sabri was the source, his cross being turned in at the near post by Semih. Extra time loomed, but that was discounting the one-two between Hitzlsperger and Lahm that provided the knockout punch.

The Schedule SemiFinal

2008-06-24T01:43:00.002+07:00

Semi Final
1. 25 Juni di Basel Jerman vs Turki
2. 26 Juni di Wienna Rusia vs Spanyol

Final
29 Juni di Wina Pemenang SF 1 v Pemenang SF 2

Spanyol vs Italia [0-0] Pinalti [4-2]

2008-06-23T04:30:00.004+07:00

Spanyol 0 [4] - [2] 0 Italia

Before tonight Spain had lost three competitive quarter-final penalty shoot-outs on 22 June but they stopped the rot at the Ernst-Happel-Stadion, prevailing 4-2 on spot-kicks after 120 minutes had failed to produce a goal. Although Gianluigi Buffon saved from Daniel Güiza, Casillas denied Daniele De Rossi and Antonio Di Natale, allowing Cesc Fàbregas to step up and send his side through. In truth, Luis Aragonés's team had enjoyed the better of the play on a humid night in Vienna, Marcos Senna coming closest when he was denied by the post in the closing stages of normal time. They continued to press in the additional half-hour, David Silva and Santi Cazorla both firing narrowly wide before Casillas's heroics saw them through to a rematch with a Russia side they defeated 4-1 in the group stage.

The Italy squad arrived at the Ernst-Happel-Stadion some time after their Spanish counterparts, and for much of the first half Aragonés's men were similarly first to everything. With Xavi Hernández providing the pivot in midfield, Spain bossed the play, caressing the ball one way and then the other, all one-touch passing and quick bursts of activity as they picked at Italy's high defensive line, looking for a chink in the armour. The ploy of Andrés Iniesta switching flanks to create the overlap on the left was too obvious for the wizened Azzurri back line,although David Villa's cute back-heel almost forced an opening soon after and it took a timely block to deny Silva.

Italy were struggling to gain a foothold, unable to fill the sizeable void left by suspensions to their usual suppliers of industry and finesse, Gennaro Gattuso and Andrea Pirlo. It was a hole that Fernando Torres, in particular, was keen to exploit as he popped up all over the pitch, drawing Aragonés from his bench to tell him to calm down. Perhaps Aragonés was aware the omens were hardly stacked in his side's favour as they sought their first win against the Azzurri in a competitive fixture, Olympic Games excluded. Midway through the half Massimo Ambrosini gave Spain more to think about but Simone Perrotta was unable to make the most of his arcing cross before another centre just evaded Luca Toni.

Yet with King Juan Carlos in the crowd, it was Spain who were rising to the occasion. Villa tested Buffon with a free-kick but it was the waspish Silva who was displaying the most menace. Seven minutes before half-time he fired a low effort past the post after a blocked Torres shot fell his way and he profited from another fortuitous opening soon after the restart, when the ball cannoned into his path eight metres out. After a clever turn it took a timely intervention from the excellent Giorgio Chiellini to deny Silva.
The Azzurri centre-back was immense, and slowly his team-mates began to respond. Just past the hour a long ball caused mayhem in the Spain defence, dropping favourably for substitute Mauro Camoranesi who forced a smothering save from Casillas.

At the other end, with time ebbing away, Senna worked Buffon with a free-kick and then a low shot that bounced awkwardly in front of the goalkeeper, the ball evading his grasp and spinning on to the post before he fell on to it at the second attempt. It was a propitious bounce but there was no luck involved when the Italy No1 dived to keep out Güiza's effort with three minutes remaining, even if play was subsequently called back for handball. Such reactions would prove invaluable in the concluding penalty shoot-out, but, unfortunately for Roberto Donadoni's world champions, they came predominantly from Casillas.

Belanda vs Rusia [1-3]

2008-06-22T11:39:00.003+07:00

Belanda 1 - 3 Rusia

From the off, Russia never allowed Marco van Basten's previously imperious side space and they attacked with vigour. Roman Pavlyuchenko's 56th-minute volley seemed to have won the game but with four minutes remaining Ruud van Nistelrooy headed an equaliser. However, Russia dominated the additional half-hour and the tireless Arshavin set up substitute Torbinski to restore the advantage from close range in the 112th minute. The No10 added another himself to book a semi-final against Spain or Italy in Vienna on Thursday, although Torbinski and Denis Kolodin will miss that match through suspension.

Having rested most of his first-choice lineup in Tuesday's win against Romania, Van Basten returned to the selection that started the impressive defeats of Italy and France, Arjen Robben's hopes scuppered by continuing groin problems. It was Russia, beginning as positively as Hiddink had promised, who had the first chance when Yuri Zhirkov's free-kick forced Edwin van der Sar into a diving save and Igor Semshov then crossed from the right for Pavlyuchenko to head over. Russia's outnumbered fans made most of the early noise as the Netherlands took time to get to grips with their opponents' pressing game, although Van Nistelrooy did nearly get a decisive touch on Rafael van der Vaart's free-kick.

Suddenly the Netherlands started to produce the flowing football that lit up their group games in Berne, and their supporters responded accordingly. But if many Dutch players were fresh after sitting out the Romania match, Arshavin was also relatively rested having been suspended for the first two games and from a solo run he forced Van der Sar to save. The goalkeeper then tipped over Kolodin's ferocious shot before the Netherlands attacked again at the other end as Khalid Boulahrouz, whose late baby daughter was remembered by his team-mates' black armbands, sent Van Nistelrooy through for an effort that Igor Akinfeev blocked.

Russia looked sharper as the second half got under way, Arshavin nearly scoring with a swerving free-kick, and a minute later Sergei Semak sent in a cross from the left that Pavlyuchenko gleefully turned in. Russia were allowing the Netherlands little of the ball and attacking at pace, Van der Sar using instinct and one hand to keep out an Aleksandr Anyukov strike. The goalkeeper also saved when Pavlyuchenko was put through while Torbinski was unfortunate not to turn the ball in soon after. It seemed the Oranje's campaign was over but with four minutes left Wesley Sneijder curled in a free-kick for Van Nistelrooy to head in and force an extra half-hour.

However Russia were unbowed, Semshov forcing a diving stop from Van der Sar while Arshavin blazed over and Pavlyuchenko's dipping shot was only kept out by the crossbar. Arshavin then burst through and crossed for Torbinski, only for Van der Sar to block again. The second extra period continued in the same vein, Pavlyuchenko just failing to turn in Arshavin's cross but finally the breakthrough came when the FC Zenit St. Petersburg playmaker delivered another looping centre for Torbinski to volley in. Four minutes later Arshavin sealed a semi-final place with the goal his play deserved as his shot deflected in off John Heitinga, confirming that the Netherlands would follow fellow group winners Portugal and Croatia home.

Kroasia vs Turki [1-1] Pinalti [1-4]

2008-06-21T04:43:00.003+07:00

Kroasia 1 [1] - [4] 1 Turki

When Ivan Klasnić headed in Luka Modrić's cross with a minute of the extra period to play Croatia looked to have booked their place in Wednesday's semi-final against Germany, but for the third game in a row Turkey sensationally hit back in added time to force a shoot-out when Semih Şentürk drove in from the edge of the area. They went on to win 3-1 on penalties after Rüştü Reçber saved Mladen Petrić's kick following earlier misses from both Modrić and Darijo Srna. Turkey coach Fatih Terim, though, will struggle to get a side together to play Germany with Emre Aşık, Tuncay Şanlı and Arda Turan all suspended along with Volkan Demirel after picking up bookings here.

Turkey coach Terim was without the suspended Volkan Demirel and Mehmet Aurélio, and with injuries also taking their toll he made four changes from the side that defeated the Czech Republic to dramatically to reach the quarter-finals. The 35-year-old Rüştü, who had played against Croatia coach Slaven Bilić at EURO '96™, started in goal, while Bilić reverted to the side that had beaten Germany en route to topping Group B. With so much at stake both sets of players made nervy starts. On five minutes Turkey right-back Sabri Sarıoğlu's misplaced pass allowed Ivan Rakitić to dart to the byline and he pulled the ball back for Srna whose shot was blocked by Hakan Balta. It was a portent of things to come as Croatia probed with success down both flanks with Terim's reshuffled back line struggling to cope with their slick passing.

For Turkey, Hamit Altıntop flashed an early shot wide and Robert Kovač bravely blocked his free-kick soon after, but Croatia were soon in the ascendancy and they should have gone ahead on 18 minutes. Croatia fans had descended on Vienna en masse during a baking hot day and they roared as one when Modrić raced clear on the right. His low cross picked out Ivica Olić who crashed a shot off the crossbar before Niko Kranjčar headed the rebound over. Just as against Austria, Croatia lost their way when it looked like they were ready to take a stranglehold on the game. Turkey began to enjoy more of the possession and though chances were few, Mehmet Topal drew a gasp from the crowd with a 30-metre drive that just whistled wide.

The traffic was soon flowing back towards Rüştü with Croatia almost gifted a goal four minutes after the restart. Gökhan Zan's weak header allowed Olić in and the veteran goalkeeper had to race off his line to get a finger to the striker's headed attempt. Rüştü saved from Kranjčar soon after and then, on 70 minutes, Rakitić shot over after a neat one-two with Olić had given him a clear sight of goal inside the penalty box. Knowing their side's propensity for late goals Turkey supporters grew in confidence as extra time loomed. But as the clocked ticked down Croatia again came close, Rüştü brilliantly tipping away Srna's curling free-kick on 83 minutes, then blocking from Olić.

Having taken the game to added time Turkey began to show more adventure. Stipe Pletikosa did well to block after Emre Aşık had skipped through the Croatia defence and was then grateful to see Tuncay Şanlı's drive flash wide on 102 minutes. In an incredible climax, Klasnić would head Croatia in front in the final minute - capitalising on an error by Rüştü - only for Semih to hit back immediately with a deflected drive that flew past Pletikosa, leaving it to a shoot-out to finally tip the balance in Turkey's favour.

Portugal vs Jerman [2-3]

2008-06-20T04:00:00.003+07:00

Portugal 2 - 3 Jerman

The Mannschaft ended up lifting the Henri Delaunay trophy that year and the way they raised their game to meet the challenge of a Portugal side that refused to lie down, halving a two-goal deficit twice through first Nuno Gomes and then, in the dying minutes, Hélder Postiga, augurs well for Joachim Löw's team. By contrast, it was a night when the worst fears of Portugal's Chelsea FC-bound coach Luiz Felipe Scolari were realised, his pre-match nightmares about Germany's aerial superiority materialising in the form of headed goals by Klose and Ballack. Semi-finalists in 2000 and runners-up in 2004, Scolari had hoped to take that final step at UEFA EURO 2008 but his farewell party fell flat at St. Jakob-Park where Portugal were overpowered by opponents who shrugged aside impressively their occasional first-stage torpor.

With Simão probing down the right, Scolari's men appeared to have found their stride first and offered the first threat on goal when Bosingwa crossed and João Moutinho, free of his marker but seemingly caught in two minds, steered the ball over at the near post with his knee. Yet in the 22nd minute they fell behind. It was a wonderfully worked goal too, swift passing between Philipp Lahm, Ballack and Lukas Podolski advancing the ball down the left, with Podolski bursting clear to drive in a low cross which Schweinsteiger converted with a sliding finish. Schweinsteiger's coach Löw had told the midfielder he had a "debt" to his team-mates after his red card against Croatia and here, in his first start of the finals, he resembled a man on a mission.

Scorer of two goals against Portugal at the 2006 FIFA World Cup, Schweinsteiger was the architect of their second here too, drifting a free-kick into the Portugal box which Klose, ghosting clear of the red shirts, headed past Ricardo. Raul Meireles replaced the injured Moutinho and Portugal went in search of a lifeline. It came via captain Nuno Gomes five minutes before the break. Simão's crossfield ball sent Ronaldo racing clear of Per Mertesacker down the inside-left channel and though Jens Lehmann blocked his shot, Gomes was first to the rebound, striking first time into the net via the foot of Christoph Metzelder, defending desperately on the line. It was Gomes's sixth goal on the European stage over three tournaments – a scoring span only achieved by Jürgen Klinsmann, Thierry Henry and Vladimír Šmicer before him.

Ronaldo was a whisker away from an equaliser moments before half-time, flashing the ball past Lehmann but just wide of the far post. Deco did find the net shortly after the interval but was in an offside position and the little midfielder then flicked on a Simão corner to set up Pepe only for the defender to nod over. Ballack showed him how it should be done in the 61st minute when he shrugged off Chelsea FC team-mate Paulo Ferreira and beat Ricardo to another Schweinsteiger free-kick to nod home. Scolari sent on Nani and Postiga as Portugal chased the game and the pair combined to ensure a nervy finale when Postiga headed in from Nani's left-wing delivery but the glimmer of hope was soon extinguished.

The Schedule PerempatFinal

2008-06-19T04:29:00.003+07:00

Grup A
Portugal
Turki

Grup B
Kroasia
Jerman

Grup C
Belanda
Italia

Grup D
Spanyol
Rusia

PerempatFinal
1. 19 Juni di Basel Portugal vs Jerman
2. 20 Juni di Wina Kroasia vs Turki
3. 21 Juni di Basel Belanda vs Rusia
4. 22 Juni di Wina Spanyol vs Italia

Semi Final
1. 25 Juni di Basel Pemenang QF 1 vs Pemenang QF 2
2. 26 Juni di Wienna Pemenang QF 3 vs Pemenang QF 4

Final
29 Juni di Wina Pemenang SF 1 vs Pemenang SF 2

Rusia vs Swedia [2-0]

2008-06-19T03:56:00.003+07:00

Rusia 2 - 0 Swedia

The FC Zenit St. Petersburg player was a constant menace to Sweden, scoring Russia's second goal and striking the post in the second half. With most of the talk in the build-up to the Group D game centering around Arshavin and Zlatan Ibrahimović, the news that both were to start came as something of a surprise. Russia coach Guus Hiddink had hinted that Arshavin was not match fit while the condition of Ibrahimović's knee meant that the FC Internazionale Milano striker was a doubt up until the last minute.

Russia stayed true to Hiddink's promise that his side would be hunting victory from the first minute. In the opening stages, Arshavin's pass into the centre saw Igor Semshov and Diniyar Bilyaletdinov collide when they had the goal at their mercy but Sweden threatened shortly afterwards when a centre from Anders Svensson found Ibrahimović, only for the striker's downward header to be collected by Igor Akinfeev with Henrik Larsson lurking.

Arshavin and Bilyaletdinov both missed chances as the quarter hour approached before the former sent in a cross-shot that Andreas Isaksson tipped over. From Konstantin Zyryanov's resulting corner Yuri Zhirkov's thunderous shot zipped just wide. Then, in the 24th minute Russia's moment arrived. Arshavin released Zyryanov on the right and the midfielder in turn found Aleksandr Anyukov's run inside the area. The right back rolled a pass to Roman Pavlyuchenko and the tall striker calmly finished for his second goal of the tournament. Sweden almost drew level moments later but Larsson's header from a Mikael Nilsson cross bounced back off the bar. Pavlyuchenko then saw a shot bounce back off the upright after another slick move involving Arshavin and Bilyaletdinov.

Five minutes after the break and Russia had their second of the game. Makeshift left back Yuri Zhirkov found himself racing away past the Swedish defence before he centred for returning hero Arshavin, who had no problem directing the ball past Isaksson's right hand. Sweden were visibly rocked and although their players began to react in the final third of the pitch, the best they could manage was an Olof Mellberg header that flew harmlessly over Akinfeev's crossbar. It was turning in to the Andrei Arshavin show and after midfielder was booked for upending substitute Kim Källström he was almost through on goal again but was finally outmuscled by Fredrik Stoor.

With the game going into its closing stages Russia should have had a third goal after creating a number of late chances. Zyryanov went close when his deflected shot came back off the post before Pavlyuchenko spurned too great opportunities, firstly heading straight into the grateful hands of Isaksson and then mis-hitting a shot with only the keeper to beat.

Yunani vs Spanyol [1-2]

2008-06-19T03:45:00.002+07:00

Yunani 1 - 2 Spanyol

Guiza rose unmarked with two minutes remaining to head in Sergio García's cross to complete an impressive second-half comeback by Spain, who had fallen behind to Angelos Charisteas's header just before the interval. However, after a tepid first half, Spain began the second with renewed urgency, Xabi Alonso hitting the post before De la Red made it 1-1 on 61 minutes, rifling in after Daniel Güiza rose to nod the ball into his path. Both went close to sealing a third successive win for Spain, while Charisteas grazed the outside of the post at the other end, before Güiza struck.

With the fates decided for these sides book-ending Group D and the belated arrival of summer to much of Austria, an end-of-term feel prevailed early on in Salzburg. For Greece's captain for the day, goalkeeper Antonis Nikopolidis, it was of course exactly that, having announced his international retirement in the wake of the error against Russia that sealed the holders' elimination. But while he may have been forgiven a few early nerves at the Stadion Salzburg Wals-Siezenheim they were quickly allayed. The cheers of the Greece supporters behind his goal had barely died down when the 37-year-old was presented with a comfortable introduction, collecting Daniel Güiza's dinked cross after the striker failed to realise how much time Andrés Iniesta's expertly disguised pass had given him.

It was a false dawn. Stung by the premature end to their campaign Greece were circumspect at first despite the wide threat of recalled pair Giorgos Karagounis and Dimitris Salpingidis. Spain had the better of possession, even if Sergio García and Cesc Fàbregas in particular did not make the most of it. Yet it spoke volumes when, midway through the first half, Alonso almost caused Nikopolidis further embarassment when he spotted that he had been drawn off his goalline. The Liverpool FC midfielder almost added another to his collection of goals from his own half but, with Nikopolidis scrambling, it dropped just the wrong side of the upright.

If Spain were not exactly peppering Nikopolidis's goal it was more than Greece were mustering. Yet Otto Rehhagel's UEFA EURO 2004™-winners were hardly renowned for their attacking bent either, instead neutralising opponents and making their few chances pay, often from dead-ball situations. They did exactly that three minutes before half-time, Karagounis's free-kick finding Charisteas all alone and the striker burried his header into the top-left corner. Spain were stung, and were almost level soon after half-time as space opened up for Alonso to rifle an unstoppable effort that Nikopolidis was grateful to see come back off his upright.

It was a brief respite, and just after the hour De la Red restored parity with a fulsome finish. Both sides had chances to add to the scoring but the stage was set for Güiza, who ensured Spain go into Sunday's UEFA EURO 2008™ quarter-final against Italy in Vienna on the back of a 100 per cent record in Group D. For Greece, it is home.

Belanda vs Rumania [2-0]

2008-06-18T03:48:00.004+07:00

Belanda 2 - 0 Rumania

Romania knew three points would ensure they joined their opponents in the last eight, yet Victor Piţurcă's side were always on the back foot and Huntelaar, having passed up one presentable opening in the first half, clinically guided in Ibrahim Afellay's teasing right-wing cross nine minutes into the second. Marco van Basten made widespread changes from the team that had swept aside Italy and France in their first two fixtures, yet victory was sealed with three minutes left as Van Persie drove in his second goal in as many games.

With progress already assured, Basten named a much changed side with only Khalid Boulahrouz and Orlando Engelaar retaining their places. That was little relief for Romania, however, given that the reshuffle brought Arjen Robben, Van Persie and Huntelaar into the starting lineup, and the Netherlands started the game showing their usual command in possession, Romania having to hector and hassle for every touch. Nonetheless, the best the Dutch had to offer in the opening exchanges was an Engelaar shot from distance which Cristian Chivu bravely charged down. If the key to tackling Van Basten's team was to deny them space, it seemed Romania had found it with everyone chipping in to cut the Oranje supply lines.

The Netherland swere not held entirely in check, Van Persie heading wide from an Engelaar cross. Romania then threatened for the first time, Adrian Mutu collecting a throw-in and twisting and turning to work space only to pull his shot across the face of goal. Boulahrouz then got behind the Romanian defence on the right, cutting the ball back for Huntelaar, but the AFC Ajax striker lifted his shot over and Robben was soon guilty of a more glaring miss, running on to a Huntelaar flick only to nudge his shot wide of Bogdan Lobonţ's right-hand post. Paul Codrea may have been equally disappointed to have missed the target after Răzvan Raţ's teasing pass from the left wrong-footed the Dutch defence as half-time approached.

The Netherlands took up where they had left off after the interval and might have broken through within four minutes of the restart when a long ball found Van Persie with only Gabriel Tamaş for company, but while he spun his marker, Lobonţ turned his low shot round the post brilliantly. The goalkeeper had no chance five minutes later, however, Afellay's ball from the right finding its way through a crowded penalty area for Huntelaar to guide in expertly.

With news filtering through that Italy had taken a 2-0 lead against France, Romania's situation started to seem desperate. Still unable to control possession, they continually found themselves on the back foot but while flying interceptions and timely challenges kept Piţurcă's team in contention, it was goals that were needed. Mutu set up substitute Florentin Petre for an overhead kick which looped over, but for all of their efforts, Romania were not to conjure up a second Wonder of Berne, with Van Persie underlining the class divide with the fiercely-struck second goal. The Netherlands will play either Sweden or Russia in the last eight in Basel on Saturday, while Romania finish in third position.

Prancis vs Italia [0-2]

2008-06-18T03:43:00.003+07:00

Prancis 0 - 2 Italia

Romania had begun the evening second in Group C and would have progressed regardless of events in Zurich had they beaten the already-qualified Dutch. But their defeat opened the door to the Azzurri who seized the opportunity in clinical fashion, inflicting another painful defeat on France and condemning the FIFA World Cup finalists to last place. The game's turning point arrived in the 24th minute when, after fouling Luca Toni, Eric Abidal was sent off and Andrea Pirlo converted the resulting penalty. Daniele De Rossi's second-half strike added the gloss to a wonderful evening for Italy, dampened only by the yellow cards for Pirlo and Gennaro Gattuso which mean they will miss the quarter-final against Spain on 22 June.

France almost gifted Italy an ideal start when Toni pounced on Abidal's slip, only to shoot narrowly wide. Having made slow starts in each of their first two matches, Les Bleus were keen to seize an early grip and Franck Ribéry twice fired efforts wide before, to the dismay of the France fans, the winger was stretched off injured in the tenth minute. Samir Nasri was sent on, yet France's focus appeared to waver and Claude Makelele immediately needed to clear a Christian Panucci header off the line.

Italy looked menacing every time they broke and after Simone Perrotta had narrowly failed to collect Pirlo's pass, France finally cracked. Abidal fouled Toni as he bore down on goal, prompting the referee to point to the spot and brandish a red card. Pirlo made no mistake, expertly dispatching the ball into the top left corner. The double blow left France reeling and despite defender Jean-Alain Boumsong replacing the unfortunate Nasri, the two-time champions were in disarray. Toni might have score three in as many minutes before the half-hour, but after skilfully back-heeling Antonio Cassano's cross fractionally past the post, the FC Bayern München forward twice missed the target with only Grégory Coupet to beat.

Thierry Henry had an opportunity to raise French spirits in the 34th minute but after racing on to Jérémy Toulalan's slick pass, the FC Barcelona forward struck a cross-shot past the post. With the strikers struggling to find their range, Fabio Grosso looked to show them the way just before half-time, curling a brilliant free-kick towards the bottom corner only for his Olympique Lyonnais team-mate Coupet to push it onto the post.

Despite playing with ten men, France began the second period in the ascendancy, with Karim Benzema volleying over before Henry had two shots comfortably saved by Gianluigi Buffon. News that the Netherlands had opened the scoring against Romania prompted an almighty roar from the Azzurri faithful and the celebrating continued when De Rossi scored on 62 minutes. The AS Roma midfielder's 30-metre free-kick took a cruel deflection off Henry, wrong-footing Coupet and effectively ended the French challenge. Although Benzema subsequently saw his curling shot brilliantly tipped wide by Buffon in the 74th minute, there was no way back for France, who finished their campaign with just one point after losing back-to-back matches for the first time in 15 years.

Austria vs Jerman [0-1]

2008-06-17T16:20:00.002+07:00

Austria 0 - 1 Jerman

To overtake their opponents and claim the runners-up spot in Group B, Austria needed to beat their neighbours – something they had not achieved since defeating West Germany in 1986. The home team enjoyed long periods of possession but, as in their February friendly loss in this stadium against the same opposition, were made to pay for a lack of a cutting edge up front – Ballack settling the contest in the 49th minute with a characteristically clinical set-piece. Coach Joachim Löw, who was sent to the stands with his Austria counterpart Josef Hickersberger just before half-time, can look forward to a quarter-final against Group A winners Portugal in Basel on Thursday.

Hickersberger made three changes to the side that snatched a last-gasp draw with Poland on Thursday, surprisingly giving 21-year-old Erwin Hoffer his second senior start in place of Roland Linz up front. If that was designed to improve the co-hosts' potency, it initially backfired as Germany enjoyed the better of the early exchanges and, but for a remarkable Mario Gómez miss, the home crowd would have been silenced by the fifth minute. Miroslav Klose was the architect of the move, tricking his way down the right and delivering a low cross that bypassed goalkeeper Jürgen Macho, only for Gómez to mistime his shot at the unguarded net, allowing György Garics to head his looping effort off the line.

Gómez then drew a regulation save from Macho with a low angled drive, before Hoffer began to provide evidence of the poaching skills that made him such a prolific scorer in his country's youth teams, narrowly failing to control an Andreas Ivanschitz cross which would have left him clear. Austria nevertheless took heart from that opening and enjoyed their first spell of sustained pressure, Jens Lehmann diving to his right to touch behind René Aufhauser's low shot, although Macho had to do likewise to keep out a Lukas Podolski attempt from distance.

With so much at stake, it was little surprise that tensions were running high on and off the field, and following a heated exchange on the touchline Hickersberger and Löw were dismissed. It was the latter whose side seemed less affected by their coach's absence, however, and within four minutes of the restart Germany were ahead. Ivanschitz pulled down Philipp Lahm as the left-back drove forward and Ballack exploited the resulting free-kick to the full, driving an unstoppable shot high into the net from 25 metres.

Lahm and Podolski both missed the target while Macho saved from Per Mertesacker and Klose as Germany sought to increase their advantage. Nonetheless, Austria never lost heart and Hoffer flashed a shot just wide of Lehmann's goal. Germany have now won their last five games against these opponents and at the final whistle celebrated reaching the last eight for the first time since 1996 – when they went on to lift the trophy. Meanwhile, for the first time no host nation will be represented in the knockout rounds.

Polandia vs Kroasia [0-1]

2008-06-17T16:02:00.002+07:00

Polandia 0 - 1 Kroasia

Ivan Klasnić scored the winner early in the second half at the Wörthersee Stadion to end another defiant show from goalkeeper Artur Boruc and further boost Croatia's confidence before they tackle Turkey in the quarter-finals on Friday. Poland's slim qualifying hopes rested on at least a two-goal victory here and a win for Austria over Germany, and neither came off as Michael Ballack struck the only goal in Vienna.

Poland needed goals so it was something of a surprise that Leo Beenhakker chose to omit Euzebiusz Smolarek, whose marksmanship played a big part in securing qualification to UEFA EURO 2008™ as group winners ahead of Portugal. The coach also left out defender Jacek Bąk who had been hoping to make his 97th appearance. As expected, Slaven Bilić made wholesale changes to the Croatia team with only two players retained from the starting XI who had conjured the famous victory over Germany.

One of those was left-back Danijel Pranjić and when he made an early forward raid it left a gap which Poland were quick to exploit. Marek Saganowski headed on for Wojciech Łobodziński whose cross brought goalkeeper Vedran Runje out to clear, injuring Dario Knežević in the process. Although the right-back played on after treatment, he was eventually forced off in the 27th minute. By that stage Croatia were taking a firm grip on proceedings and only the brilliance of Boruc kept the score at 0-0. Mladen Petrić played Klasnić in but out came the Poland No1 to make another of those blocks that so frustrated Austria four days ago. From a difficult angle, Ivan Rakitić then found Boruc in the way as he attempted to clip the ball across into the area.

After a promising start in which Dariusz Dudka got up well to meet a corner only to place his header wide, Poland were largely on the back foot. On the stroke of half-time Boruc came to the rescue again after Klasnić had skilfully worked an opening. In the 53rd minute Klasnić at last got the better of him. The architect was Pranjić and when he picked out the striker in the penalty area, Klasnić stylishly whipped the ball back across Boruc and into the far corner. Despite the introduction of Smolarek, things remained relatively easy for Croatia's defence with Dario Šimić, winning his 99th cap, also looking to attack from right-back when the opportunity presented itself.

A smart turn from Roger Guerreiro almost brought Poland back into the contest but he was narrowly wide of the mark. It was a rare moment of hope for the massed ranks of their supporters seated behind the Croatia goal, though another arrived soon after when Marcin Wasilewski's header forced Runje to stretch. Bilić could afford to give Nikola Kalinić his first run-out at the tournament and only his second cap late on, although Poland did threaten parity when Smolarek fired just wide and substitute Tomasz Zahorski saw a great opening closed by the diving Runje.

Turki vs Republik Ceska [3-2]

2008-06-17T15:44:00.003+07:00

Turki 3 - 2 Republik Ceska

Jan Koller gave the Czechs a 34th-minute advantage with a thumping header before Jaroslav Plašil turned in Libor Sionko's cross to double the lead two minutes past the hour. Turkey gave themselves a fighting chance thanks to Arda Turan's low effort before Nihat capitalised on a Petr Čech mistake to level three minutes from time. With a penalty shoot-out looming, Nihat galloped clear to send Turkey through with a spectacular finish, although there was still time for goalkeeper Volkan Demirel to be sent off for shoving Koller. Tuncay Şanlı took the gloves as Fatih Terim's men set up a quarter-final against Croatia.

The two teams kicked off with identical records and a draw would have necessitated a penalty shoot-out to decide who took second place behind Portugal – an outcome both coaches were anxious to avoid. Karel Brückner opted to start with Koller up front, and his height ensured the Czechs had the better of the opening period, with Tomáš Ujfaluši launching long passes forward for him to knock down to Libor Sonko and Plašil. Such direct tactics nearly paid dividends as Sionko headed Marek Jankulovski's free-kick wide.

Koller was causing havoc every time the Czech Republic pushed forward, steering one header narrowly over before finding Marek Matějovský for an attempt that was well dealt with by Volkan. Turkey were struggling to get into the game but finally registered their first effort on goal when a Tuncay strike fizzed wide of Čech's upright, although it was the Czechs who continued to look the more likely to make the crucial breakthrough.

That opening goal eventually arrived in the 34th minute from a predictable source as Zdeněk Grygera escaped down the right to deliver a perfect cross for Koller to nod his 55th international goal beyond the despairing dive of Volkan and give his side a richly-deserved lead. If their first-half travails were not worrying enough for Turkey, they also had the knowledge that the Czechs had never lost a competitive match in which Koller had scored.

That statistic seemed ever more relevant in the 62nd minute when Plašil met another fine centre, this time from Sionko, with a sliding first-time volley that Volkan could not keep out. Despite the increased deficit there had been hope for Turkey, with Nihat and Tuncay both going close after the restart as Terim's team finally began to find their feet on a slippery surface. In the countries' previous meeting, Turkey had scored twice in the closing two minutes to earn a draw but such a scenario appeared a long way off as the Czechs threatened again as Jan Polák rattled the upright.

Suddenly, however, Turkey revived as Hamit Altıntop cut in from the right for a cross that found Arda – the hero against Switzerland – at the far post to halve the deficit. The Czechs still looked like holding on, until an uncharacteristic error from Čech shattered their chances. The No1 dropped another Altıntop centre at the feet of Nihat, who duly prodded in. Two minutes later Altıntop's pass sent Nihat through and the Turkey captain clipped the ball in off the underside of the crossbar under extreme pressure to take his side through. They will play Group B winners Croatia in Vienna on Friday, when Mehmet Aurélio will be suspended along with Volkan.

Swiss vs Portugal [2-0]

2008-06-17T15:34:00.002+07:00

Swiss 2 - 0 Portugal

Though it was not enough to take them off the bottom of Group A, the win restored pride in a side who had been left with little else to play for after opening the tournament with successive defeats. Yakin struck on 71 minutes then again from the penalty spot with seven minutes left. Prior to that, a second-string Portugal team – featuring only three starters from their previous victory – had made enough chances to win the game, although they should be back at full strength when they return here for Thursday's quarter-final.

Köbi Kuhn was overseeing his last match in charge of Switzerland and he recalled the ever-popular 37-year-old goalkeeper Pascal Zuberbühler for his first taste of UEFA EURO 2008™ while midfielder Johan Vonlanthen replaced Tranquillo Barnetta. Though there was nothing at stake in the group, Switzerland fans were determined to give Kuhn and his side a rousing send-off and they were in full voice early on. Portugal, though, were giving more reason to cheer. Luiz Felipe Scolari's reserves were playing for their places and Ricardo Quaresma showed his credentials on seven minutes with a delightful pass flicked from behind his standing leg which Hélder Postiga headed wide. Ten minutes later Nani caught the eye, firing a low free-kick into the box to Pepe whose touch was spectacularly tipped on to the bar by Zuberbühler.

It was not all one-way traffic, however. On 19 minutes, goalkeeper Ricardo pushed a Gökhan Inler effort over before blocking Valon Behrami's shot with his legs. In an entertaining encounter, chances were coming thick and fast, and just before the half-hour Ricardo was again pressed into action to palm away Yakin's header. With the latter stages of the competition in mind, Scolari brought on Jorge Ribeiro – brother of Maniche, a star of the 2004 finals – for Paulo Ferreira in the 41st minute as the Chelsea FC full-back had been booked.

The start of the second half brought more missed opportunities. Postiga headed over, Nani hit the post when clean through, and Zuberbühler saved from Quaresma. Quite what Eusébio, watching on from the stands, made of such profligacy did not bear thinking about. Portugal were almost made to pay when substitute Barnetta snapped a shot at goal from close range on the hour – Pepe coming to the rescue with a brilliant block. Four minutes later Vonlanthen had the cow bells ringing again with a rasping drive that clipped the post.

The breakthrough finally came on 71 minutes when Eren Derdiyok's deft touch slipped Yakin in behind the Portugal defence and the 31-year-old rifled the ball beyond Ricardo. Yakin made sure of the points after 83 minutes with a powerfully struck penalty after Fernando Meira had impeded Barnetta's run in the box. That left St. Jakob Park buzzing, yet it is the Portuguese who live to fight another day.

A 5 Step Killer DB Workout For Amazingly Fast and Effective Results

2008-06-15T11:58:00.002+07:00

When you purchase the fitness equipment, you also get a sheet of paper with a list of exercises to do. No wonder you’re frustrated and no wonder your equipment turns into another expensive clothes hanger.

Here is a solution for you.
For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results:

Step 1 : Spend some cash on dumbbells and bench
If you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjustable bench. For a woman, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s. For a man, go for 50’s with the increment of 5 lb. for each db.

Step 2 : Set up your workout space
The most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help.

Step 3 : Set aside 30 minutes at least four times a week for strength training
You can also do workouts for 6 days; just make sure that you are splitting up between your body elements for each day to work out. For example, one day, do chest, back, biceps and calves and on the next day, do legs, triceps, abs and shoulders. Use the same arrangements for the 4-day workout. You can also do them during daytime.

Step 4 : The db strength training routine
Here are the db exercises that helps to get the most muscles worked in less time:

Chest – db flat bench press
Hold the db’s and lie down on the bench. Press your lower back into the cushion. Lower your db’s so that they are next to your chest, then push up and in an arc until they are above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you go up. Then lower and repeat it again.

Back – db bent over row
Hold the pair of db’s at your side when you stand up straight. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When the upper body is parallel to the ground with your arms straight, then you are in the starting position. Now, imagine yourself rowing a boat. Make use of the action to drag your db’s up and back then towards the hips. Then lower and do it again.

Biceps – db standing curl
Keep your arms straight and hold the db’s with palms facing forward. Then place the arms at sides and raise the db by bending your elbows only. Don’t include your back and shoulder in it. Bend the elbow and keep the arms straight.

Calves – Standing calf rise on basement step
Put your both feet on the step so that you can situate yourself on the balls of your feet. In this position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up to the tippy toes. Then lower and do it again.

Legs – db squat for guys and lunge for women
For the squat position: keep your db’s at the sides. When you lower yourself, pretend you are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great support to your spine. You can push back yourself, when you feel bending too far ahead as you go down.
For lunges: Keep the db’s at your sides. Keep your torso as stiff as a 2x4 then take big step forward with one leg. Once your foot are planted, lower your hips so that you are about to touch the ground with your tailing knee, but actually you are not touching. Move forward with your front leg. Repeat all the sets with one leg before switching to the other.

Triceps –db triceps kickback
Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then straighten your arms until they are straight as an arrow. Slightly bend your elbows and then straighten your arms. This step is the reverse action of db standing curl.

Shoulders – Standing db shoulder press
Stand straight and be tight to support your spine and lift the dumbbell until they are even with your ears. The position must be in the straight line from your left elbow to your right elbow. Drive the db’s over your head in an arc and make sure that you keep the db’s moving above your head, but not in front.

Step 5 : Keep your attention on what you do, instead of what you haven’t done
Don’t be discouraged when you can’t achieve your target workout. For instance, if you do three workouts this week then keep your target as four for next. Be honest with yourself, because it’s you that matters. Adjust your lifestyle so that you can achieve your goal.

Yunani vs Rusia [0-1]

2008-06-15T11:30:00.002+07:00

Yunani 0 - 1 Rusia

Russia's young stars had been urged to "learn fast" by their coach Guus Hiddink and they came of age in Salzburg as Konstantin Zyryanov's solitary goal earned them a 1-0 win against Greece, thus ending Otto Rehhagel's team's reign as kings of Europe. After both sides had lost their opening matches in UEFA EURO 2008™ Group D, the stakes were high at the Stadion Wals-Siezenheim, but Russia emerged victorious and knocked defending champions Greece out of the tournament.

The only goal will haunt Greece goalkeeper Antonis Nikopolidis long into the night as he inexplicably chased a cross by Diniyar Bilyaletdinov that had already cleared his posts by five or six metres all the way to the touchline, and he was made to pay the full price for his 33rd-minute excursion. The Olympiacos CFP keeper was beaten to the ball by Russia captain Sergei Semak, who hooked it back over his head and Zyryanov was on hand to guide it ever so simply into an unguarded net.

Roman Pavlyuchenko, who recovered from a groin injury to start the match, was a constant threat to Greece and he created the first real opening in the 14th minute with a curling shot from the corner of the penalty area and Nikopolidis had to be at full stretch to tip it over the bar. From the resulting corner, Yuri Zhirkov flashed a shot a metre wide and Russia appeared the stronger of the two teams in the opening exchanges.

The closest Greece came to Russia's goal in the first half came in the 20th minute when Angelos Charisteas just failed to connect to a free-kick cross from his captain, Angelos Basinas. Midfielder Igor Semshov cleared the danger in highly irregular fashion, the ball bouncing up off his boot and into his face before passing harmlessly wide.

Nikopolidis was kept on his toes early in the second half by Pavlyuchenko, who twice fired in his direction and forced him into saves, and the FC Spartak Moskva striker then cut inside two defenders before dragging his shot into the side-netting. Greece, realising their hold on the European crown was slipping, rallied and Basinas had an excellent opportunity to level in the 55th minute, though his left-footed shot from close to the penalty spot was much too high.

Russian counterattacks were always a danger from that point and a clever backheel by Pavlyuchenko almost set up Bilyaletdinov for a second, but he could not find the target from a promising position. Although Greece had more to lose in the closing stages, Russia appeared far more likely to add to their tally than concede an equaliser, until Fanis Gekas finally found the Russian net late on, only to be ruled offside. Russia face Sweden in their final Group D game on Wednesday needing victory to reach the quarter-finals, while Greece take on section winners Spain with little to play for but pride.

Swedia vs Spanyol [1-2]

2008-06-15T02:45:00.003+07:00

Swedia 1 - 2 Spanyol

The game had looked like ending in a draw after Zlatan Ibrahimović's second goal in as many games had wiped out Fernando Torres's 15th-minute opener on a chilly evening in the Austrian Alps. Yet Villa, the scorer of a hat-trick in the opening triumph over Russia, had other ideas as he raced on to Joan Capdevila's pass and dispatched it low into the net. It moved Spain three points clear at the section summit and himself in front as the tournament's leading scorer.

Spain coach Luis Aragonés surprised no one by selecting the same XI that had started the Russia game, but there were only hints of the devastating fluidity of that 4-1 win as Sweden hustled and harried effectively. Ibrahimović could even have given Lars Lagerbäck's side the lead inside the opening minute only for the FC Internazionale Milano striker's normally assured touch to escape him when well placed inside the box.

Spain, playing towards the red-and-yellow masses of their supporters behind Andreas Isaksson's goal, did give flashes of the form which has seen them billed as potential champions. Andrés Iniesta's snaking run and strike had already had the Swedish goalkeeper scrambling, but Isaksson was powerless as Torres poked the Iberians in front on the quarter-hour. Villa threw the Swedish defence off balance as he unexpectedly flicked a short corner to David Silva, and the left midfielder had time to angle a ball to Torres who lunged in to turn in his first UEFA European Championship goal.

The Swedish riposte was almost instant, Johan Elmander ruffling the side-netting after he had latched on to a delightful Henrik Larsson flick. It was a warning to Spain though and – after the injured Carles Puyol had been replaced by Raúl Albiol on 24 minutes – their defensive frailties were again exposed. Elmander's searching ball from the right found Ibrahimović unmarked at the far post, and though he again failed to control cleanly, a slip by Sergio Ramos allowed him to turn and fire low past Iker Casillas.

With Ibrahimović failing to emerge for the second half, Sweden lost momentum, and it was Spain who threatened to break the deadlock soon after the hour. Silva and Villa's neat interchange of passes led to the former's shot being parried by Isaksson, who then took a nasty blow in the face as he bravely blocked Villa's follow-up. As the Sweden No1 lay grounded, Torres had sent a left-footed drive goalwards but Daniel Andersson made a timely block. Isaksson recovered sufficiently to brilliantly turn behind Marcos Senna's low drive in the 68th minute as Spain poured forward.

Though the game was being played exclusively in their half, Sweden could have grabbed a late winner as Peter Hansson turned a free-kick back across the goal where Larsson arrived just too late to turn it in. Instead the glory went to Villa, leaving Spain as the likely winners of a section also featuring Russia and Greece.

Belanda vs Prancis [4-1]

2008-06-14T03:40:00.004+07:00

Belanda 4 - 1 Prancis

The Netherlands secured their place in the quarter-finals of UEFA EURO 2008™ with a game to spare after producing another devastating display against France in Berne with Dirk Kuyt, Robin van Persie, Arjen Robben and Wesley Sneijder all scoring in a memorable win.

Twenty years after his goals led the Netherlands to the European title, Marco van Basten's 2008 crop underlined their case as serious contenders by building on their defeat of Italy to tie up first place in Group C. There may have been less of the flamboyance they had displayed in beating the Azzurri – the Dutch riding their luck at times after Kuyt’s early breakthrough – but the speed of their counterattacking play was again in rich evidence, never more so than in the second goal scored by Van Persie after a lightning surge by Robben. Even when Thierry Henry halved the deficit, Robben immediately restored the two-goal cushion to leave France, punished further by Sneijder, bottom of the section with a solitary point – and with everything to do against Italy on Tuesday, when the Netherlands play second-placed Romania.

France, under pressure to perform following their opening stalemate against Romania, came out with Thierry Henry installed as leader of the line in place of Nicolas Anelka and Sidney Govou drafted in on the right, allowing Franck Ribéry to play as second striker. "Time to step up a gear" declared the front page of the morning's L'Equipe newspaper yet within nine minutes they were behind, Kuyt striking from the game's first corner. Rafael van der Vaart swung the ball in and the Liverpool FC forward got in front of Florent Malouda to nod past Grégory Coupet.

Kuyt then nearly profited from Lilian Thuram's misdirected header but, at full stretch, steered over. Les Bleus gradually found their stride, however, with Sidney Govou striding past Joris Mathijsen and sending in a low drive that Van der Sar saved with his legs. The volume of the France supporters began to rise as Florent Malouda, Govou and then the busy Ribéry all tested Van der Sar and Domenech's team picked up where they had left off on the restart as Henry pounced on a deflected centre by Patrice Evra - starting instead of Eric Abidal – and shot goalwards only to be denied by André Ooijer's block.

The FC Barcelona striker had an even better chance soon after but put too much weight on his lob after Malouda's acrobatic chip had sent him clear. How he was left to rue that miss when the Netherlands' two substitutes combined for the second goal after 59 minutes. Ruud van Nistelrooy sent Arjen Robben speeding down the left and his cross was volleyed in by Van Persie off the hand of Grégory Coupet.

The excellent Van der Sar palmed away Ribéry's shot as France sought a way back and it was Ribéry who provided the low ball for Henry to narrow the deficit with a neat flick after 71 minutes. Yet hopes of a comeback lasted less than a minute. The tannoy music had barely stopped playing when Robben concluded a three-man move by blasting the ball between Coupet and his near post. Things only got worse for France, for whom this defeat was their worst in the UEFA European Championship finals, as Sneijder rounded off a stunning win in suitable spectacular fashion, driving in a fourth off the underside of the bar in added time.

Italia vs Rumania [1-1]

2008-06-14T00:55:00.002+07:00

Italia 1 - 1 Rumania

Buffon dived to his left to block the ACF Fiorentina striker's stinging drive with his arm and foot after Christian Panucci had held back Daniel Niculae in the area. Defeat would have left the Azzurri's ambitions on a knife-edge but in a free-flowing match they delivered a perfect response to Mutu's 55th-minute opener as Panucci levelled a minute later. It salvaged a crucial point, which keeps Italy in contention in Group C before their reprise of the FIFA World Cup final against France on Monday when Romania play the Netherlands.

Italy coach Roberto Donadoni made five changes to the side that lost to the Netherlands as he looked to rescue the Azzurri's campaign. Victor Piţurcă had more reason to be satisfied after a goalless draw against France, but still freshened up his midfield, Florentin Petre and AC Siena's Paul Codrea coming in, the latter bringing his experience of Italian football to bear in midfield. Italy's reshuffled back line was tested in the first minute when Mutu headed over and in an open game it was immediately clear Romania were willing to commit more men forward than they had against France. Alessandro Del Piero was starting his first match for the Azzurri since September and Italy's captain almost had a sudden early impact when his header was deflected wide.

Romania then made three excellent chances in the space of four minutes. Buffon saved brilliantly from Mutu who had broken free on the left, then dived to keep out a Gabriel Tamaş free-kick. The goalkeeper was then beaten as Cristian Chivu's long-range free-kick deflected off Panucci, but the ball bounced back off the post. Piţurcă's side were showing all the invention they had concealed against France and their coach, sensing the momentum was going his way, chose to replace the injured Mirel Rădoi with the attacking Nicolae Dică on 25 minutes. Attack was dominating defence, Romania's slick passing creating fear in the Azzurri back line while Toni was winning everything in the air at the other end, Bogdan Lobonţ tipping one header over.

AC Milan pair Massimo Ambrosini and Gennaro Gattuso had made way for Daniele De Rossi and Simone Perrotta in Italy's midfield, but their replacements were finding little joy against FC Internazionale Milano rival Chivu, who cut off the supply line down the centre. Mutu too continued to impress, drawing a smart save from Buffon before pouncing on Gianluca Zambrotta's weak header to fire his side in front two minutes later. The Romanian fans were still celebrating when Italy hit back, Giorgio Chiellini heading a corner back across goal for Panucci to knock in.

Lobonţ tipped away Antonio Cassano's diving header as Italy pressed, although it was Romania who had the best chance to win a breathtaking match. Panucci was adjudged to have held back Niculae in the area, allowing Mutu the chance to snatch what would have been a memorable victory, but with the Azzurri staring defeat in the face Buffon produced a brilliant diving save to his left to keep his side in the competition.

Austria vs Polandia [1-1]

2008-06-13T03:46:00.004+07:00

Austria 1 - 1 Polandia

Boruc had made four crucial interventions to deny a vibrant Austria side before Guerreiro was in the right place to tap in on the half-hour and give Poland the lead. Austria looked set to slip to a second successive 1-0 defeat but three minutes into added time Marcin Wasilewski pulled Sebastian Prödl's shirt and substitute Vastic became the oldest player to score in a UEFA European Championship finals, finally beating Boruc from the spot. These sides now each have one point, two fewer than Germany who are Austria's final opponents on Monday when section winners Croatia are the opposition for Poland.

With both sides having lost their opening Group B matches, each knew that defeat tonight would almost certainly end their involvement before the knockout stage and, buoyed by deafening support, it was Austria who dominated most of the first half. Andreas Ivanschitz set the tone, dragging a hopeful shot wide before testing Boruc with a long-range free-kick. Then came the onslaught. Martin Harnik then raced on to a lofted Ümit Korkmaz pass only for his shot to be turned wide by Boruc and, moments later, the Werder Bremen midfielder was again denied after Korkmaz set him up from the byline having tricked his way past two defenders. Harnik shot from eight metres out, but Boruc was there again.

But for the Celtic FC goalkeeper, Austria would have been out of sight within the first 15 minutes, which was when he was called upon to make his fourth save of the match when Christophe Leitgeb was put clean through. Like Harnik before him, Leitgeb opted against rounding the keeper and shot early. Boruc bravely stopped the shot, and was alert enough to kick away the lose ball to boot.

Poland threatened little but, somehow, completely against the run of play, took the lead in the 30th minute. Euzebiusz Smolarek's left-wing cross was controlled by Marek Saganowski at the far post and, though his shot was blocked by Emanuel Pogatetz, the ball rolled across goal for Guerreiro to gleefully turn into an unguarded net. Even Austria coach Josef Hickersberger cracked a rueful smile of disbelief as suddenly the cry of "Polska, Polska" reverberated around the ground.

Beenhakker's half-time team-talk must have been impassioned as Poland emerged after the break with more attacking intent. Smolarek spurned the chance to double the lead after cutting in from the left and forcing a save from Jürgen Macho with an angled drive, while Dariusz Dudka was afforded the time to bring down Guerreiro's cross and force Macho into another parry at his near post. Now Poland were in the ascendancy and midway through the half Macho needed to be at his best to tip Jacek Krzynówek's ferocious free-kick over the bar.

Austria tried in earnest to find an equaliser, Hickersberger throwing on Roman Kienast, Vastic and Jürgen Säumel as the clock ticked down. Säumel and Prödl both had efforts too high and it seemed there would be no beating Boruc - but Vastic had other ideas.

Kroasia vs Jerman [2-1]

2008-06-13T00:52:00.004+07:00

Kroasia 2 - 1 Jerman

With both sides having won their first game in the section on Sunday each knew victory in Klagenfurt would all but seal a place in the last eight, and it was Croatia who struck first midway through the first half thanks largely to the determination of Srna. The points look to have been sealed when Olić tapped in just past the hour, yet Lukas Podolski set up a tense finale with his third goal of the tournament eleven minutes from time. Croatia, whose only previous victory against the Mannschaft came in the quarter-finals of the 1998 FIFA World Cup – a match in which Bilić played – held on with Germany losing Bastian Scweinsteiger to a late red card, and now need at most a point from their last fixture against Poland on Monday to reach the UEFA European Championship quarter-finals for the second time.

While Germany coach Joachim Löw kept faith with the same team that served him well against Poland, Bilić brought in midfielder Ivan Rakitić for Mladen Petrić and pushed Niko Kranjčar into a more advanced role. Neither side was prepared to take risks in a tense opening as the first genuine opening did not arrive until the 24th minute – and from it, Croatia took the lead. The ball was worked neatly down the left for Danijel Pranjić to deliver a superb deep cross for Srna, arriving ahead of his marker Marcell Jansen at the far post, to steer past Jens Lehmann.

Gemany sought an immediate response with Mario Gómez heading over from Jansen's cross, although Kranjčar might have doubled the Croatian advantage only to volley Olić's knock-down over the bar. Germany captain Michael Ballack came more into the game as he sought to drive his side forward with half-time approaching, stinging the palms of Stipe Pletikosa with a powerful free-kick before Christoph Metzelder headed a Torsten Frings corner too high. It was Croatia who finished the opening half the stronger, however, Kranjčar wasting another presentable chance as he volleyed Olić's pass straight at Lehmann.

Löw replaced Jansen with winger David Odonkor at half-time with Clemens Fritz and Philipp Lahm moving to right- and left-back respectively as the Germany coach sought to inject some pace into his attack. The ploy did result in Löw's side gaining more possession but they still found it tough to fashion clear scoring chances and fell further behind two minutes past the hour, albeit in unfortunate fashion. Lehmann reacted sharply to push Ivan Rakitić's right-wing cross on to his post after the ball had struck Podolski, only for Olić to react fastest to tap the rebound into the unguarded net.

That goal seemed to have set up a comfortable last half-hour for Croatia, but just as it seemed Germany were running out of ideas they halved the deficit with Podolski volleying in Ballack's knock-down from a Lahm cross to revive their hopes. They failed to mount a late charge, however, and a disappointing day was completed two minutes into added time when substitute Schweinsteiger was sent off for reacting to a challenge from Jerko Leko.

Swiss vs Turki [1-1]

2008-06-12T03:55:00.002+07:00

Swiss 1 - 1 Turki

Ardan Turan's deflected goal deep in injury tine gave Turkey a win that revived their UEFA EURO 2008™ hopes – but ended those of co-hosts Switzerland.

Switzerland, like Turkey beaten on Matchday 1 in Group A, dealt better with a first-half Basel downpour and Hakan Yakin put them ahead just past the half-hour with a rain-assisted goal. Semih, however, was a prolific scorer from the bench for Fenerbahçe SK this season and 12 minutes after his half-time introduction he repeated the trick for his nation. It seemed a draw woulod be the outcome but Arda had other ideas and now Turkey can reach the quarter-finals by beating the Czech Republic on Sunday. Switzerland will end the group in fourth place.

Not only were Switzerland without Alexander Frei after his knee ligament injury in the 1-0 defeat by the Czech Republic but Marco Streller's groin problem was worse than originally thought so Eren Derdiyok and Yakin, both with Turkish heritage, were drafted in up front. Both teams had begun positively when the heavens opened on ten minutes and water quickly settled on the pitch. Gökhan Inler, the other Switzerland player with Turkish roots, did test Volkan Demirel, who then dived to stop a stinging Yakin shot. The Turkey goalkeeper was kept busy, a Tranquillo Barnetta free-kick the next effort he had to save.

Fatih Terim had reshuffled the Turkey midfield since the 2-0 loss to Portugal, with captain Emre Belözoğlu injured and Tümer Metin, Gökdeniz Karadeniz and Arda all given starts, while Emre Aşık came in for injured defender Gökhan Zan. Any tactical plans had been scuppered by the downpour, however, and it was an old-fashioned set-piece that nearly gave Turkey the lead, Nihat Kahveci's free-kick tipped by Diego Benaglio on to the head of Arda, and the ricochet hit the crossbar.

Three minutes later Switzerland scored and the weather could claim an assist. Derdiyok chased a long ball into the right channel, rounded Volkan Demirel and squared. Unexpectedly, the ball held up right in the goalmouth and the grateful Yakin reacted first to tap in. A couple of minutes later he could have had another but this time he misjudged Valon Behrami's cross. The rain eased just before the break but the surface water presented a challenge for the groundstaff at half-time.

On to the partially-drained pitch came Turkey substitutes Semih and Mehmet Topal. Semih's appearance was an understandable statement of attacking intent, and Turkey bravely continued with their short passing game in tough conditions. That enterprise was rewarded when Nihat sent in a superb looping cross from the left and Semih rose to head in. Switzerland responded well and Hakan Balta produced a vital, sliding block from Basel-born Yakin.

Johan Vonlanthen was introduced by Switzerland and proved a lively presence, sliding a neat pass which Inler turned just wide, while at the other end Tuncay slid in an inviting cross which just eluded Nihat's reach. In an open finish to the game either side could have won, Volkan Demirel pulling off a great double save from substitute Ricardo Cabanas and Inler, and that proved invaluable when Arda set off on a run and his strike from the edge of the box flew in off the devastated Patrick Müller.

Republik Ceska vs Portugal [1-3]

2008-06-12T00:41:00.002+07:00

Republik Ceska 1 - 3 Portugal

The round of one
In the proceeding match difficult and interesting this, Portugal was successful superior more previously through sontekan Deco in the minute of eight, made use of the crisis in the box of the Czechoslovakian penalty. However nine minutes at intervals of Libor Sionko succeeded in comparing the position.

The round of two
Just in the second Cristiano Ronaldo round showed his action. That was first when he printed the goal in the minute 63 ended maximised horizontal Simao bait with the harshness kick. Following during him gave assists to Ricardo Quaresma to bring Portugal won with the score 3-1.

Cristiano Ronaldo scored one goal and set up two more to put Portugal on the brink of the quarter-finals of UEFA EURO 2008™ after a 3-1 win over Group A rivals Czech Republic at the Stade de Genève.

Deco had given Portugal an eighth-minute lead after good work from Ronaldo before Libor Sionko's thumping header levelled proceedings. However, Ronaldo turned on the style in the second half as with a sublime finish from the edge of the area in the 63rd minute before supplying Ricardo Quaresma to round things off in added time. The win, which puts Portugal top of Group A with six points, almost certainly puts Portugal through to the last and leaves the Czechs with a nervous finish in their final group game against Turkey on Sunday.

While Portugal coach Luiz Felipe Scolari kept faith with the same eleven who served him so well in the opener against Turkey, his Czech counterpart, Karel Brückner, dropped Jan Koller in favour of Milan Baroš, top scorer at UEFA EURO 2004™, and elected not to give Václav Svěrkoš the chance to shine from the start despite his winning strike against the Swiss. The Czechs may have registered the first shot on goal after Sionko's mazy run, but it was the Portuguese who delivered the first telling blow with just eight minutes on the clock. The ever-menacing Ronaldo escaped the clutches of his marker down the left side before a swift one-two with Nuno Gomes left the Manchester United FC winger with just Petr Čech to beat. The Czech goalkeeper somehow foiled Ronaldo's effort to waltz around him but the ball fell invitingly for Deco to slot home at the second attempt from close range, giving Scolari's men the perfect start.

The Czechs, who had clearly targeted Paulo Ferreira as Portugal's weak link down the right, sought an instant response through Marek Jankulovski but, after cleverly making space for himself, he could only send his long-range effort wide of Ricardo's post. The game was developing into an absorbing contest played at a breathtaking pace and it came as no surprise when the Czechs restored parity in the 18th minute. Jaroslav Plašil was the architect, swinging in a vicious corner and Sionko, who had been at the heart of almost every Czech attack, powered a diving header beyond the despairing dive of Ricardo.

The merits of hard work and a deft touch were apparent in both midfields with Petit always assured on the ball and the Czech trio working tirelessly to close down Portugal's wing quartet whenever they looked threatening. Although Ronaldo had three efforts on goal before the interval, Portugal evidently emerged from their half-time team talk with renewed vigour. First Nuno Gomes, anonymous to that point, had two efforts in quick succession before Scolari's team regained the lead through a combination of young legs and an older head. After wave upon wave of Portuguese attacks, the ball fell to Deco on the right of the area and he weighted his pass perfectly for Ronaldo to supply the smooth finish with a right-foot shot into the bottom left-hand corner of Čech's goal from the edge of the area. It was his 46th goal of an incredible season.

The Czechs threw everything at Portugal in the closing stages but could not find their way past Ricardo and a resolute Portuguese defence and in the final minute, with the entire Czech team committed to an attack, Ronaldo raced clear before squaring to Quaresma who slotted the ball home to complete the victory and put Portugal within touching distance of the last eight.

Yunani vs Swedia [0-2]

2008-06-11T05:07:00.003+07:00

Yunani 2 - 0 Swedia

Otto Rehhagel's side were always on the back foot as they relied on the tactics that had served them so well in Portugal, defending deeply and looking for opportunities to threaten on the counterattack. For all their territorial dominance, however, Sweden were unable to pick a way through a characteristically displined Greece defence, until a moment of inspiration from Ibrahimović who – with his first international goal since October 2005 – broke the deadlock in the 67th minute. Hansson added a second five minutes later to leave Greece with plenty to ponder before Saturday's meeting with Russia.

Sweden coach Lars Lagerbäck had warned repeatedly in the build-up of the danger posed by Greece from set-pieces, yet within three minutes his own team had proved they were not to be underestimated in that department either – Hansson heading across goal from a right-wing corner. Ibrahimović and Fredrik Ljungberg, back after knee and rib injuries respectively, then nearly combined to good effect before Anders Svensson thumped a first-time left-foot volley just past the post from 25 metres.

Having again reversed his decision to retire from national-team football for this tournament, Henrik Larsson produced an unusually quiet opening half-hour, but burst into life by unselfishly passing up two shooting opportunities by trying to find Ibrahimović. On each occasion the menace was snuffed out, although the FC Internazionale Milano forward then landed an improvised header on the roof of Antonis Nikopolidis's net. Greece had barely threatened their opponents' goal with the notable exception of a fine early run past three defenders from the 2004 final match-winner, Angelos Charisteas. His burst ended disappointingly with a low shot straight at Andreas Isaksson, who then reacted smartly to keep out an Angelos Basinas effort from distance on the stroke of half-time.

The pattern remained much the same in the second period, with Greece largely content to sit back and soak up pressure. That plan might have come undone within three minutes of the restart, Niclas Alexandersson lifting a pass over the defence for Christian Wilhelmsson on the right after Greece had half-cleared a corner. The midfielder beat Nikopolidis to the ball but his shot was too high. While happy to let their opponents make the running, the set-piece delivery of Greece's Giorgos Karagounis prompted several uncomfortable moments and the midfielder wasted a presentable opening himself just past the hour, twice firing straight at defenders with Sweden exposed.

There was soon more discomfort for the Scandinavians as Hansson inadvertently headed a Traianos Dellas cross just past his own post – yet within seconds Sweden were ahead. Ibrahimović, without a goal for his country in his 13 previous games, exchanged passes with Larsson and thumped an unstoppable drive beyond Nikopolidis from the edge of the box. That was the first time Greece's defence had been breached in 425 minutes of EURO finals action but they soon conceded a messy second. Nikopolidis saved from Ljungberg but the ball looped into the air for Hansson to scramble it in at the far post. Sweden were always in control thereafter, although the night ended on a note of concern as Wilhelmsson limped off with a heavily strapped left thigh.

Spanyol vs Rusia [4-1]

2008-06-11T01:47:00.005+07:00

Spanyol 4 - 1 Rusia

In a high-quality Group D encounter, Russia provided moments to indicate that Luis Aragonés's side may still be vulnerable at the back and gained consolation with Roman Pavlyuchenko's 85th-minute header. But Villa's second goal in particular was a stunning team move which may already be one of the goals of the tournament. Only the seventh player in finals history to score three in a game, the 26-year-old's treble was the first in a EURO since Patrick Kluivert's against Yugoslavia eight years ago. Villa then utterly stamped his class on the match, crossing for Xavi Hernández to volley and substitute Cesc Fàbregas to head in the fourth in stoppage time.

Torres has always asked for a quick supply of the ball at international level and in the 20th minute he got it. Courtesy of a Joan Capdevila interception and a notable right-footed pass from the left-back, the Liverpool FC forward was left one on one with his marker. Torres used good upper body strength to put Denis Kolodin under immense pressure and when the Spaniard skipped clear he allowed goalkeeper Igor Akinfeev to try and dive at his feet before slipping the ball to the right, into the path of Villa who finished unerringly. Such was the drama of the contest that within seconds Russia nearly equalised. Their love of overlapping full-back play had already caused havoc in the jumpy Spain back line, but instead of Aleksandr Anyukov this time it was Dmitri Sychev whose right-wing cross drifted, agonisingly, across Carles Puyol, Marcos Senna and even Andrés Iniesta before Konstantin Zyryanov cracked the ball off the post.

Instead of daunting Spain, it seemed as if the players in red took their luck as an indication that this was their night. Within six minutes of Villa's first goal, he and Torres had created three outstanding opportunities – two of which needed smart blocks by Akinfeev. Russia, for their part, were fighting like terriers to impose themselves, repeatedly catching Iniesta in possession, and Pavlyuchenko even hit the bar with a left-footed shot though referee Konrad Plautz had already called a foul. Villa closed a sparkling 45 minutes with Spain's second, however, following a brilliant move. Zyryanov attempted an ambitious pass across the Spain box and David Silva ran to retrieve it. The lightning-quick passing movement through Silva, Capdevila and Iniesta left Villa sprinting into the box where he slipped the ball between Akinfeev's legs.

The introduction of Vladimir Bystrov for Sychev made an impact as Russia sought a way back. Guus Hiddink's men pushed forward relentlessly and Bystrov's header from Zyryanov's cross in the 51st minute brought Iker Casillas into action before Diniyar Bilyaletdinov shot narrowly wide eight minutes later. However, Spain were irrepressible. Fàbregas came on for Torres as Aragonés sought to rest his striker and give the Arsenal FC man a taste of the action. Villa almost had his hat-trick in the 66th minute but was prevented by a superb Anyukov tackle, yet the forward did not have to wait much longer. With 15 minutes left, he turned Roman Shirokov inside out and finished expertly with his right foot. It was just that Russia's commitment to attack won some reward. Zyryanov, culpable for the second goal but Hiddink's best player, took a corner which Shirokov nodded on and Pavlyuchenko headed in at the back post. Even then Villa had the last word, creating Spain's fourth and Fàbregas's first for his country.

Belanda vs Italia [3-0]

2008-06-10T03:06:00.007+07:00

Belanda 3 - 0 Italia

Ruud van Nistelrooy side-footed the Oranje ahead in the 26th minute, a lead doubled superbly by his Real Madrid CF colleague Wesley Sneijder soon after. Edwin van der Sar, becoming only the third player to appear in four UEFA European Championships, then kept the advantage intact, leaving Giovanni van Bronckhorst to complete the scoring with a headed third in the 79th minute. The Netherlands can now look forward with confidence to Friday's meeting with France, while Italy must pick themselves up from a worst-ever EURO defeat when they face Romania.

The early skirmishes gave scant indication of what was to come. Andrea Pirlo dispossessed Giovanni van Bronckhorst with an exquisite tackle and freed Antonio Di Natale but his pass lacked the precision to pick out Luca Toni. The FC Bayern München striker did get a glimpse of goal in the 12th minute, rising to flick a header wide from an equally promising position, yet that was about as close as the world champions got in a first half subsequently dominated by Marco van Basten's side. Dirk Kuyt, ever willing on the right flank, outmuscled Gianluca Zambrotta in the 18th minute and slipped a delicious low pass to Van Nistelrooy who touched it beyond Gianluigi Buffon but stayed on his feet after making contact with the Italy captain. That was the last act of charity from the Dutch, as Roberto Donadoni's team paid for the concession of a number of free-kicks on the periphery of their area.

Sneijder first fizzed one set-piece in from the left which Marco Materazzi headed clear. Then Rafael van der Vaart did likewise from the right, the scrambling Buffon's punched clearance eventually reaching birthday boy Sneijder whose powerful drive from the corner of the box was side-footed in by Van Nistelrooy as the Azzurri defence appealed for offside. Italy went close to levelling from an inswinging corner five minutes later yet were caught flat-footed in the 31st minute when Van Bronckhorst, who had cleared off the line, was able to charge half the length of the field unchallenged.

The Feyenoord man took advantage of the time afforded him, pinging a perfect crossfield ball to Kuyt whose cushioned header was spectacularly hooked inside Buffon's near post by the leaping Sneijder. Italy's three-man midfield of Gennaro Gattuso, Pirlo and Massimo Ambrosini could not contain Sneijder as he probed the left side, creating space for Van Bronckhorst. The full-back who was able all too easily to dissect an Azzurri back line missing injured captain Fabio Cannavaro with a pass which released Van Nistelrooy on goal. Buffon stood tall, however, clipping the shot over with his feet.

Italy sought a way back into the match after the break. Substitute Alessandro Del Piero failed to take advantage of two half-chances before Toni lofted a shot over when free on the penalty spot on 76 minutes. Van der Sar then foiled Fabio Grosso before diving at full stretch to keep out a Pirlo free-kick, leaving Van Bronckhorst to wrap things up at the other end following smart work by Kuyt. The last time the Netherlands beat Italy they went on to reach the 1978 FIFA World Cup final, something they will hope is a lucky omen as they look to claim a first European crown since their coach volleyed them to glory in 1988.

Results, the Netherlands reaped two goals in the first round, that is through foot Ruud van Nistelrooy in the minute 26 and Wesley Sneijder in the 31st minute. One additional goal was printed by Gio Van Bronckhorst in the minute 79.

Rumania vs Prancis [0-0]

2008-06-10T01:03:00.010+07:00

Rumania 0 - 0 Prancis

Romania made a promising start to their UEFA EURO 2008™ campaign, holding one of the tournament favourites, France, to a goalless draw at the Letzigrund Stadion in Group C.

Victor Piţurcă's side, appearing in their first major finals for eight years, restricted Les Bleus to a handful of half-chances as the two-time European champions struggled to impose their quality on proceedings. Nicolas Anelka was guilty of missing the game's clearest opportunity when he headed Franck Ribéry's cross over in the first half, but with Thierry Henry confined to the substitutes' bench, Raymond Domenech's men lacked a cutting edge and rarely put the well-organised Romanians in serious difficulty.

These teams boasted two of the meanest defensive records in qualifying and from the opening exchanges it was obvious the contest would be tight. France monopolised possession early on yet rarely threatened Bogdan Lobonţ's goal as Mirel Rădoi, Răzvan Cociş and Cristian Chivu tenaciously closed down space in front of their back four. With Henry still not fully fit, Anelka and Karim Benzema started in attack for the first time, and both fired in wayward shots during a cagey first ten minutes.

Daniel Niculae had been given the task of leading Romania's front line on his own and succeeded in posing problems to Lilian Thuram and William Gallas. In the 16th minute, the striker, who plays in France with AJ Auxerre, might have done better than drag his shot wide after Adrian Mutu's deft knockdown. The French response was instant, though, Claude Makelele releasing Florent Malouda through the middle, only for Lobonţ to sprint off his line and deny the Chelsea FC winger.

That would prove the only time the pacy France forwards got in behind Romania's canny defenders. Ribéry and Benzema began interchanging positions without much joy, although the FC Bayern München playmaker did lay on a golden chance for Anelka on 33 minutes. After playing a corner short, Ribéry's cross found the Chelsea striker unmarked but he headed over. Anelka vented his frustration four minutes later by blasting into the side-netting from an impossible angle, as Benzema's calls for a cross went unanswered.

Both sides began the second period in more attack-minded fashion. Malouda was the first to threaten, bursting past Cosmin Contra but shooting over the crossbar, before Romania enjoyed their best spell. Chivu's influence was growing and when his slide-rule pass found Mutu, the ACF Fiorentina player was felled by Willy Sagnol on the edge of the box. But as the France fans held their breath, Mutu directed his free-kick disappointingly into the wall.

Despite the attempts of the vocal Romanian supporters to suck the ball towards Grégory Coupet's goal, Les Bleus finished in the ascendancy. Ribéry's low centre from the right reached Benzema unmarked just inside the penalty area but his first-time shot was straight at Lobonţ on 57 minutes. The Lyon youngster then miscued another right-footed attempt after latching on to Anelka's header. Bafétimbi Gomis and Samir Nasri were introduced for the closing stages, yet neither succeeded in making inroads, as Romania held firm until the very end.

Jerman vs Polandia [2-0]

2008-06-09T01:35:00.014+07:00

Jerman 2 - 0 Polandia

The Polish-born FC Bayern München forward produced a vintage display as the three-time European champions recorded a solid win, putting Germany in front with a simple finish midway through the first half. Poland, in their first EURO finals match, pressed for a way back into the game but struggled to unpick Germany's defence and Podolski finally ended their hopes with an emphatic volley.

With national pride and neighbourly rivalry adding an extra frisson and both sides keen to make a positive start there was plenty at stake, and it was Poland who began the brighter as they went in search of a first victory against Germany. Leo Beenhakker's team came close in the opening minute when Jens Lehmann got tangled up with Per Mertesacker while trying to deal with a high cross and the ball fell invitingly to Jacek Krzynówek, but the VfL Wolfsburg midfielder blazed over.

Germany responded in kind to signal their own intent, and should have opened the scoring after Michael Ballack sprang the Poland offside trap to release Miroslav Klose into an ocean of space down the left. The Mannschaft's other Polish-born striker bore down on Artur Boruc's goal but elected to pass and Mario Gómez was unable to make a proper connection at full stretch with the goalkeeper stranded, the ball slipping narrowly the wrong side of the post.

Germany looked the stronger team as the first half unfolded and duly went ahead in the 20th minute after again catching their opponents flat-footed at the back. Gómez sent Klose clear on the right and this time the square pass was perfectly delivered, leaving Podolski to tuck the ball neatly past Boruc. Head bowed and unsmiling, the scorer denied himself a true celebration out of respect for his heritage. Maciej Żurawski might have levelled while Gómez could have increased the German advantage with a clever flick, yet half-time came with no change to the scoreline.

Ballack could have strengthened Germany's position two minutes into the second period but his attempt skewed awkwardly off his thigh. Poland were far from out of it, however, maintaining a healthy share of possession without making significant inroads, while their supporters behind the goal provided plenty of encouragement. Those fans were further heartened as substitute Roger Guerreiro made some surging runs down the left, then Euzebiusz Smolarek had an effort ruled out for offside.

The alert Boruc tipped over Ballack's well-struck attempt but was powerless to prevent Podoski sealing the points in the 72nd minute – few goalkeepers would have kept it out. A swift passing move was cut off by Paweł Golański yet substitute Bastian Schweinsteiger dispossessed the defender and, although Klose missed his kick, Podolski showed how it should be done with a sweet left-foot volley. This time he allowed himself a satisfied smile and he was fully entitled to it having given Germany their first finals win since the Czech Republic were defeated in the EURO '96™ showpiece. Poland's long wait to overcome Germany continues but they next face co-hosts Austria on Thursday, when Germany play today's other winners Croatia.

Austria vs Croatia [0-1]

2008-06-09T01:26:00.011+07:00

Austria 0 - 1 Croatia

The round of one
The first match of the B Euro Group 2008 between Austria contra Croatia has completed the first round. Croatia was temporary superior 1-0 Luca Modric blessings of the penalty goal.

The fight that was spread out in the Ernst Happel Stadium, on Sunday (8/6/2008), just took place four minutes during Croatia give a present to the penalty kick because of Ivica Olic that brought the ball in the box of the penalty was dropped by Rene Aufhauser. The penalty could be protested against by the Austrian player until Emmanuel Pogatetz was rewarded the yellow card.

Modric that became the executioner calmly conquered Jurgen Macho and was bringing Croatia while leading 1-0.

Austria could threaten to go through Jurgen Saumel in the eighth minute. The player's kick had a position this half-back slid swift but still could be pacified by Stipe Pletikosa that guarded the Croatian goal.

The minute 14, Krosia almost enlarged the superiority. Begin with the free Vedran Corluka kick on the right, the ball was swung to the front of the goal. Olic failed to snatch the ball and the round skin through menyamping on the right of the Austrian goal.

The score almost changed was 1-1 in the 40th minute. A breakthrough bait were controlled by Martin Harnik that slipped away from off-side. Cross bait that was released by Harnik could be still being cleared by Josip Simunic outside the field.

A minute after him, Austria again threatened. Accepted side bait from the middle field, Joachim Standfest welcomed him with sundulan. However tandukan the host back was still widening.

The referee Pieter Vink then blew the long whistle the sign of the first round ending. For the time being Croatia was still superior 1-0.

The round of two
Croatia defeated the B Euro fight of the Group's opener 2008 by winning thin 1-0 on Austria. The single goal the team of the Slaven Bilic upbringing was printed by Luca Modric in the first round.

Austria that was supported by tens of thousands fans him that filled up the Ernst Happel Stadium, Vienna, on Sunday (8/6/2008), in fact could match the Croatian game. While Croatia personally precisely appeared more unimpressive.

Austria could threaten to go through Jurgen Saumel in the eighth minute. The player's kick had a position this half-back slid swift but still could be pacified by Stipe Pletikosa that guarded the Croatian goal.

The minute 14, Krosia almost enlarged the superiority. Begin with the free Vedran Corluka kick on the right, the ball was swung to the front of the goal. Olic failed to snatch the ball and the round skin through menyamping on the right of the Austrian goal.

The score almost changed was 1-1 in the 40th minute. A breakthrough bait were controlled by Martin Harnik that slipped away from off-side. Cross bait that was released by Harnik could be still being cleared by Josip Simunic outside the field.

A minute after him, Austria again threatened. Accepted side bait from the middle field, Joachim Standfest welcomed him with sundulan. However tandukan the host back was still widening.

In the second round match, to be precise in the 57th minute, Austria again and again pounded on the Croatian defence. Harnik that was moving on the right released cross bait was level. Roland Linz that stood in the box of the opposing penalty could not cover him.

Two minutes after that, the Croatian turn that appeared not more biting could receive the opportunity. From inside the box of the penalty, Modric sent crossing short to the goal mouth. Efficiently, the Austrian backs cleared the ball from his area.

From a free kick, the replacement player Ivica Vastic almost compared the position in the minute 77. The Vastic kick from the left Croatian side must ditinju by Pletikosa.

Sapuan Pletikosa made the moving ball wild outside the box of the Croatian penalty. Harnik that controlled the ball tried to carry out the speculation kick that still was bouncing on the ruler of the goal.

Vastic that has been 38 years old evidently still quite dangerous. In the minute 79, Harnik released cross bait that was welcomed tandukan the Vastic head. Pletikosa must ruin itself to control the ball fully.

Five minutes gazed after him at the match, Austria came back almost compared the score. A tight Umit Korkmaz kick was from outside the box of the penalty skimmed by Pletikosa that efficiently flew expelled the ball.

Croatia almost enlarged the superiority in the last minute the fight. From crossing Corluka in right, the replacement player Igor Budan welcomed by one sontekan that still was widening because more previously hit the back's Austrian body.

In the period injury time, the last Austrian opportunity through the Kienast Novel was thrown away. Welcomed the free kick, striker the replacement butted the ball that his direction widened on the left of the Pletikosa goal.

The long whistle had finally sounded and Croatia stayed entitled on the victory 1-0 at the same time memuncaki temporary classification of the B Group with the value three.

Republik Ceska vs Swiss [1-0]

2008-06-08T14:24:00.004+07:00

Swiss 0 - 1 Republik Ceska

The first appearance of the Czechoslovakian Republic in facing Swiss in the Euro Arena 2008 that took place this night was still not lucky. Because, although then appeared completely faced Swiss, must accept the reality, lost 1-0 from Swiss.

Despite this the Czechoslovakian appearance has been satisfactory enough with the appearance that was shown. Love indeed keangguhann Swiss made him lose.

From the aspect of the strength and the technique memaikan The Kulit Bundar together strong, they in turns carried out the attack to daeah against each one. Moreover until descending drank the position still 0-0.

The coach Czechoslovakian Jakob Kuhn still mwenyimpan hope, if pelung him to slip away to the further round still was still not closed. He gave the motivation to the protege in facing the second fight later.

Portugal vs Turki [2-0]

2008-06-08T13:30:00.007+07:00

Portugal 2 - 0 Turki

Perhaps, so one of the days was clamped in the long Portugese history. On this day, opposite tens of thousands of his supporters who filled up Estadio da Luz in Lisabon, Portugal that really diunggulkan surrendered 0-1 on the Greek hands.

Currently, four years at intervals of, the opportunity to bury this bad dream came again. At dawn later WIB in Stade de Geneve, Portugal will begin his step in the great Euro pretext 2008 opposed Turki.

According to Luiz Felipe Scolari, the Portugese coach, if want to meretas the road headed the degree, there was no alternative for his subordinate apart from seizing the victory. "the Victory really will lift moral the team. So as the burden will in following matches become lighter", said the coach from Brazil as being launched the official UEFA site.

Was based on statistics, Portugal was indeed very entitled had ambitions to win. Because, from six times berduel with Turki, they were far more superior with defeated five among them and only very much lost.

Apart from the history that took sides that, Portugal also had "the guarantee" the other victory. What? Moreover if not Cristiano Ronaldo. With 42 goals that didonasikan him to Manchester United all along the season 2007/2008 plus two degrees were prestigious, That is Premier League and the Champions League, really entered if afterwards Seleccao Das Quinas�julukan Portugal -- Hoped many to the player who became the source of the dispute between United and Real Madrid. "Ronaldo was the main reason why Manchester United to that was best in Europe and England. I was sure he will do the same thing with Portugal", said Scolari.

Colleagues of one Ronaldo team also acknowledged the same thing. "like all of us, Ronaldo will maintain Portugese fame till the last minute the match. He knew that himself so important for tim", said the back Portugese Fernando Meira as being launched by the goal. Even so with tandem him in the middle line, Deco, that yesterday only carried out the minor exercise, was separated from his colleagues.

Indeed, could emerge the Ronaldo concern experienced the problem in the ankle kana him. But, the team's doctor Portugese Henrique Jones guaranteed if the player's best candidate the world 2008 can appear against Turki. "I could guarantee Deco would 100% bugar for the first match opposed Turki", said Jones.

His equally good condition in the matter of fitness also was experienced by Turki. Not even one punggawa the team berjuluk Ay-Yildizlilar that dibekap the injury. The half-back from Bayern Munchen, Hamit Altintop, that was absent for two reason months for the injury metatarsal, However last week, he stated that himself recovered although suffering few problems in the muscle.

Apart from the problem of the fitness, the coach Turki Fatih Terim also could hope many in the height of his subordinate's motivation. As you know, this the first fight of Ay-Yildizlar in the Mayor event since the Cup of the World 2002. "Portugal indeed not the opponent found it easy. They had abreast the great player. Including Ronaldo. But, I our feeling at this time also was in form best and was ready to face who saja", said Fatih Terim, the coach Turki.

Service with a smile

2008-06-07T22:19:00.009+07:00

The 5,000 volunteers working at UEFA EURO 2008™ are considered as ambassadors for the event – and are being urged to greet visitors to Austria and Switzerland with the widest smile.

Recruited worldwide
Volunteers have been recruited from across the world to contribute to UEFA EURO 2008™. Almost two-thirds of the 5,000 volunteers hail from Austria and Switzerland, but there are 75 nations represented in all, with volunteers coming from as far afield as Costa Rica, Togo, Uganda, Indonesia and Nepal. They have all been taught ambassadorial skills, helping them provide clear, informative and polite aid for guests, fans, media and officials alike. Specific training has also been given in each of the 14 sectors, from volunteer drivers to welcome service staff and accreditation monitors.

Enormous interest
Switzerland's tournament director Christian Mutschler is grateful for the volunteers' role this month. "The volunteers was one of the first major successes that we had – in the application phase, we had applications from almost 18,000 people," he says. "We had enormous interest, with volunteer candidates signing up from all around the world – in the eight host cities, we had about 10,000 interviews to select 5,000 volunteers who will work during the tournament for us."

Each city
"In Basel and Vienna, we're looking at about 1,000 volunteers supporting us in each, and in the other host cities, there are around 500 in each, be it in transport, the welcome service, media support or in the football grounds." Mutschler stressed that the volunteers had a crucial contribution to make to the forthcoming football festival. "They really are ambassadors, and I hope that they will put a smiling face on this tournament," he said. "I would like to take this opportunity to express my gratitude to the volunteers who are providing their support to us.

Fan embassies extend warm welcome

2008-06-07T22:01:00.003+07:00

One day before UEFA EURO 2008™ kicks off, thousands of fans have begun streaming into the eight host cities where they will be well catered for at the Fan Embassies.
'From fans, for fans'
Long before the first game gets under way in Basel with co-hosts Switzerland playing Czech Republic, supporters from all over the world can get all the information they need to enjoy this footballing festival to its fullest – under the motto From Fans For Fans. All visitors will receive a warm welcome with Fan Embassy representatives on hand to point them in the right direction for the stadium and Fan Zones, or even to help them find accommodation. "We're perfectly prepared and are looking forward to greeting the fans here at our Fan Embassies," said Heidi Thaler, project leader of the initiative in Austria.

The Schedule EURO 2008

2008-06-06T00:05:00.007+07:00

Grup A
7 Juni di Basel Swiss v Republik Ceska
7 Juni di Jenewa Portugal v Turki
11 Juni di Basel Swiss v Turki
11 Juni di Geneva Republik Ceska v Portugal
15 Juni di Basel Swiss v Portugal
15 Juni di Geneva Turki v Republik Ceska

Grup B
8 Juni di Wina Austria v Kroasia
8 Juni di Klagenfurt Jerman v Polandia
12 Juni di Klagenfurt Kroasia v Jerman
12 Juni di Wina Austria v Polandia
16 Juni di Klagenfurt Polandia v Kroasia
16 Juni di Wina Austria v Jerman

Grup C
9 Juni di Zurich Rumania v Prancis
9 Juni di Berne Belanda v Italia
13 Juni di Zurich Italia v Rumania
13 Juni di Berne Belanda v Prancis
13 Juni di Zurich Prancis v Italia
17 Juni di Berne Belanda v Rumania

Grup D
10 Juni di Innsbruck Spanyol v Rusia
10 Juni di Salzburg Yunani v Swedia
14 Juni di Innsbruck Swedia v Spanyol
14 Juni di Salzburg Yunani v Rusia
18 Juni di Salzburg Yunani v Spanyol
18 Juni di Innsbruck Rusia v Swedia

PerempatFinal
1. 19 Juni di Basel Pemenang Grup A v Runner-up Grup B
2. 20 Juni di Wina Pemenang Grup B v Runner-up Grup A
3. 21 Juni di Basel Pemenang Grup C v Runner-up Grup D
4. 22 Juni di Wina Pemenang Grup D v Runner-up Grup C

Semi Final
1. 25 Juni di Basel Pemenang QF 1 v Pemenang QF 2
2. 26 Juni di Wienna Pemenang QF 3 v Pemenang QF 4

Final
29 Juni di Wina Pemenang SF 1 v Pemenang SF 2

Wanted download his schedule

Water Sports For Physical And Mental Health

2008-06-05T23:00:00.000+07:00

Sailing or boating may seem a little overwhelming, what with the high level of technical elements involved in the sport. For example, there are things like "charts", "mainsails" and "tillers" to learn about. Whether you choose a small boat or a catamaran, whether you choose lake or ocean sailing, there are a number of things you need to master before you can start enjoying the pure pleasure of being on the water.

Getting the sailing skills you need to start sailing your own boat is easy if you just sign up with a sailing school. You can learn to sail at any age. There are no restrictions. The best schools and instructors will teach you all you need to know about sailing in a friendly and non-threatening manner.

As with all sports, sailing will get you into contact with new friends. There's a closeness that develops out at sea, however, that not many other sports have. You really get the feel of being one against the awesome power of the natural world and being with friends and family out there on the water serves to strengthen bonds.

Being on the water in any capacity demands a healthy outlook and way of life. Sailing and boating are two sports that demand all our senses to be at their peak. Sailing calls upon physical strength, intelligence and intuition. It is one sport that allows you to leave all your daily concerns and habits back on the land and to be off with only your bare self.

Laying a Good Foundation for Health

2008-06-05T14:57:00.000+07:00

In the western medicine world, we have lost touch with the basic concept of true healing. We substitute a band-aid for a cure and wonder why we don't feel better. People get ill for many reasons. Each diseased state tells us that we are ignoring some part of self, and change is necessary. While many factors contribute to healing, and it happens on many levels, all require attention throughout the entire healing practice. Ignoring the body-mind (emotions and thoughts) would not provide adequate and long-term good health.

Physical symptoms like headaches, swollen glands, sneezing and colds, including more serious diseases like cancer, communicate that there is a disturbance in the emotional fabric of our being. Negative emotions like fear, doubt and worry stop the normal flow of energy. These emotions undermine us, and over the course of our lives cause unexplained and crippling diseases that end up controlling us.

The physical body falls apart because we fall apart emotionally. Recent scientific studies have shown that emotions sabotage everything—from simple success to kidney failure. When we don't care for the "whole self," the physical body simply mirrors those effects. Over the course of time, emotions like fear, anger and confusion take their toll. Repressed anger diminishes the functions of the liver. Hopelessness and despair play havoc with the gall bladder. Fear plays havoc with the kidneys, relationships and success. Confusion on the other hand, keeps whirling thoughts spinning, creating a cloud of chaos around us and we become imbalanced and ungrounded. Head colds for instance, are a direct result of emotional confusion. Long-standing negative emotional beliefs deteriorate the entire physical being. A constant string of repetitive negative words weaken and actually exhaust the physical body.

To heal we must feel. We must identify the root emotional cause of the disease. This process lays down a new foundation for good health and begins with a new attitude about being healthy. Any negative emotion causes us to stay stuck in a false perception about our self.

How do we identify negative emotions? The easiest way to identify negative patterns is to see them in family members and friends. Examine other people's behaviors. Notice all the things you like about them and all the things you don't like, especially the things that make you angry, envious or jealous. The people around you are actually reflections of you. What you see in another person that bothers you or angers you is a part of yourself that has not yet been loved and healed. Begin by criticizing your dearest friends. By doing this practice of looking at the faults of friends and family you get in touch with the parts of you that are out of balance and seek healing. This simple exercise offers you an opportunity to look deeply at your own emotional concerns and patterns. Once you locate personal limitation it's time for change.

Emotional patterns are created when you place a judgment upon an experience. To change, we must stay conscious of our feelings in situations. Stay calm, make no judgment—simply feel the energy. For example, let's take anger because anger is one of the most profound emotions and is easily felt. Imagine yourself in an angry situation; stay completely present and deeply feel the anger. Don't judge it—simply feel it. Now, love the feeling that anger produces. Anger can be motivation. It can be passionate. Change the negative charge that anger produces; begin to embrace and love the feeling of anger instead of repelling it.

Next begin to dialogue with the anger. Yes, that is correct, strike up a conversation with anger. Ask it questions like, "What are you teaching me?" or "Why am I so angry all the time?" Permit the answers to come into your conscious mind. As they do, you realize what the true issue is. Sometimes in that moment of realization the anger pattern can release. Other times it might take a few more conversations for the anger to release. This method allows the energy constriction caused by anger and other emotions to release. Any blocked energy begins to flow giving the physical body a chance to heal.

Even though healing begins with the emotions, the physical body must be strong enough to support the emotional body.

Supplements: Supplementation is important because food chemicals, pesticides and a hurried lifestyle play havoc on our systems. Take no more than five different supplements daily. I prefer liquids including Green-Magma and other green drinks. If you don't feel immediate results, they are not working.

Water: Only 5% of the American population gets sufficient water each day. Diet drinks, high corn-syrup drinks and coffee do not count towards proper hydration; in fact these drinks cause gastrointestinal inflammation, kidney and liver problems and an acidic environment. To properly hydrate drink at least half of your body weight in purified water by the ounce each day. For example if you weight 150 lbs. you need 75 ounces of purified water daily. Exercise: The number one killer today is a stagnant lymph system caused by a lack of exercise. Take a walk around the block or take a yoga, chi-kung or Pilate's class.

Football and its fans

2008-06-05T04:40:00.000+07:00

Football has always comprised strong emotional reactions. Thousands of football fans watch with growing enthusiasm the on-going process of game, fully involved in a battle presented in front of them on a football field. This enjoyment of public games, presented in front of the viewers, goes back to the ancient games of the Chinese, which originally included kicking leather balls and win highest Football scores. Today, football is the most known sports game, attracting millions of viewers, which leads to the creation of thousands fan clubs around the world.

As the game proceeds, the excitement grows and sometimes becomes difficult to control. The excitement and enthusiasm is heated by the fact that no one knows how the game will end. The viewers make different bets, sometimes on large sums of money, and watch impatiently as the game proceeds, listening to updates in the Football coverage, hoping to hear that they won. Fans of different football groups are tracking the players’ movements and criticize or praise their moves. The atmosphere becomes tenser towards the end of the game, when every second counts.

Emotional involvement in the game often brings to rivals between fans. At the mass brawl in May 2007, up to hundred Liverpool fans fought each other in Athens, hoping to get a single Champions League ticket. As a result, two supporters were injured and taken to a nearby hospital. The police didn’t succeed in putting an end to the riots. History of football remembers many similar cases with even worse injuries, sometimes even resulting in deaths of the excited football fans.

Football news has always maintained a foothold in the enthusiasm of fans around the world. Important competitions, like Champions League, attract audience all over the world, enjoy publicity and media attention. However, the importance of controlling the public’ emotional reactions has become an everyday issue next to the success of specific football groups. It is important to raise awareness of the violence among football fans, in order to minimize the problem and simply enjoy good football games.

Sports Nutrition for the Vegetarian Organic Athlete

2008-06-05T04:39:00.001+07:00

Sports nutrition can be defined as simply as the specific nutritional intake before during and after an athletic event or exercise session. My definition of an organic athlete is an athlete which seeks to achieve Xtreme Health™, maximum performance levels, and joyful living, by consuming primarily vegetarian, mostly raw, organic foods. A vegetarian can be a full vegan who consumes no meats, fish, poultry, or dairy products. Or you can be a semi-vegetarian and occasionally eat organic eggs, Wild fish, and or poultry, but not meat. What I would like to do in this article is share an enormous amount of knowledge for those who are seeking an organic lifestyle, in particular, a vegan lifestyle, while simultaneously competing in endurance events.

I have gone to many resources on the internet to find information for endurance athletes which are vegetarians. They are very few if any which not only focus on endurance athletes and vegetarians but also then take it to the next level and use Superfoods as the staple ingredient in the diet. Most of the resources talk about whole grains, fruits and vegetables, pasta, yogurt, peanut butter, oatmeal, toast, turkey, chicken, etc etc. I want to take you way beyond that. I not only want you competing at the highest level you ever have, but I want you to have the most awesome health ever. I want you to reverse or slow down your aging process; I want to clean out your body of all the bad stuff that goes in it on a daily basis from toxicity in our environments. I want you to feel happy and not depressed. And I want you to be competing in triathlons, adventure races, marathons, cross country bike events or whatever your endurance sport may be, until you are in the over 100 Age group category.

I know this seems like a tall order. In fact your friend or co-worker may have told you it's not possible or even worse your doctor. The truth is that I have discovered some amazing foods for athletes and I know that 90% of athletes do not consume these foods on a regular basis. And I say this because most people I meet have either never heard of them, do not know where to get them, or just are habitually eating whatever they could afford, is most convenient or is part of their family eating history.

Lets first list the energy sources of carbohydrates, proteins and fats which I consume that have taking my health to a whole new level and which I anticipate taking me even further. For instance, here are some of the benefits I have gained from eating primarily raw, organic, plant based foods and superfoods. I have lowered my cholesterol by 75 points. I have got rid of various stages of arthritis which annoyed me for 8 years. I have lost 40 lbs. I have lowered my resting heart rate from 59 to 39. I have lowered my blood pressure from 140/90 to 110/60. I have begun to start enjoying life again to its fullest by being able to compete for the first time in years. I have brought key test results into alignment such as thyroid, neurotransmitters, key minerals and nutrient levels. I have lowered heavy metal toxicity levels. I have stopped having to take antacids on a daily basis and I have stopped getting sinus infections and bronchitis after getting them every year for almost 20 years. I have experienced tremendous energy and in fact have not been sick for over a year besides the occasional onset of colds after multiple sessions of extreme exercise which quickly disappears as a result of my body's ability to recover quickly from the acidic and inflammatory state.

These are my top choices for nutrient rich, high carb energy sources (Grains/Breads/Syrups include:

Quinoa, Organic Pancakes, Organic Brown Rice Syrup, Wild Honey, Agave Nectar, Organic Sprouted Breads(flax, spelt, essene) with Organic Jellies, Organic Pasta (Quinoa, Spelt), Hammer Nutrition Organic Bars, and Organic Brown rice.

My top choices for Fruits and berry carbohydrates are:

(Fruits- Grapes with seeds, Apples, Pears, Pineapple, Bananas, Watermelon, Mangos, Oranges and Dates. "Vegetable" fruits including tomatoes, peppers and Cucumbers), (Berries - Blueberries, Strawberries, Raspberries, Blackberries, Incan Berries and Goji Berries)

My top choices for powders, shakes and gels are (Sport drink powders - Hammer Nutrition Heed and Sustained Energy and Carbo Pro, (Shakes - Isagenix Products (Isalean, IsaCrunch , IsaPro, Ionix Supreme, Sun is everything superfood and cacao powder ), (Gels - Hammer Gels and Organic Clif shots).

For Greens and Sprouts I recommend (Kale, Spinach, Broccoli, Mesclun Greens, Romaine lettuce, Celery, Pea Sprouts, Broccoli Sprouts, Sunflower Sprouts, Dulse and Kelp).

These are my choices for clean non animal protein energy sources (Hemp seeds and hemp protein, Whey Protein, Rice Protein, Vegetable Proteins (kale, Spinach, Broccoli, Sprouts), Wheat Grass, Spirulina, Chlorella, Blue Green Algae, Quinoa, Spelt, Millet, Bee pollen, Organic Eggs (for semi-vegetarians), Wild Caught (Not Farm Raised) Salmon, Cod, or Halibut or tilapia fish (for semi-vegetarians), Almonds, Pumpkin seeds, Uncooked Cashews, Organic beans and Goji Berries). Good choices for Fat Energy Sources include (Flax Seed. Olive oil, Flax Oil, Krill Oil, Hemp Seed Oil, Almond Oil, Avocado Oil, Avocados, Coconut Oil, Almonds, Organic Peanut Butter).

Now here are some of the other secret gems of health and nutrition which many high level nutritionist and wellness professionals have taught me about. A lot of these are not as well known simply because they are not in the mainstream media. You have to go out and seek out this kind of information about superfoods because it is not sold in most supermarkets therefore the average athlete is left out.

Other additions to your "Super" Athletic Diet (Some have been mentioned above and recategorized here) (Superfoods -Spirulina, Chlorella, Cacao Powder, Goji berries, Wheat Grass, Barley Grass, Coconut Oil, Bee Pollen, Maca Powder, and Hemp Seed) ,(Super Juices - Goji Juice, Acai juice, Mangosteen juice, Noni Juice, Aloe Vera Juice) , (SuperHerbs - Cats Claw, Reishi Mushroom, Garlic, Ginseng, Turmeric, Oregano, Parsley, Cayenne Pepper, Holy Basil (Tulsi), Cinnamon, Vanilla, Ginger),(Other Super Additions - Probiotics and Enzyme blends, Fiber such as Psyllium, Oats, Acacia gum, flax, hemp),(Omega 3's such as Flax Seed, Hemp seed oil, Avocados, Almonds) ,Green Tea, Echinacea Tea, Ginseng tea, Milk Thistle tea, Yerba Mate and Dandelion Root tea. Teas are for cleansing, immune system support, and antioxidant support. Supplement/Other Energy Sources which I have used are (Creatine - helps supply energy to muscles and nerve cells), (Glutamine - Recovery Aid, Muscle Promoter, Highly Absorbable Protein), (L-Carnitine - Helps metabolize fats into the mitochondria), (D-Ribose - Aids in the generation of positive ATP levels), and (CoQ10 - Primarily responsible for creating ATP (energy from our cells) in the Mitochondria).

There are many natural anti-nflammatories that athletes should use including (Quercitin, Vitamin D,Green Tea,Omega 3's,Organic Ginger (either raw or powdered),Organic MSM (About 5 grams),Enzymes (capsule form should include Bromelain and Papain),Omega 3's and 6's (1 ounce cold oil or ground flaxseed),Agave Nectar ,Organic garlic (1 clove or sprinkle from a jar),Vitamin C (Either 2 or 3 capsules ground in a blender from a whole food source or Potent C Guard) ,Willow Bark (similar to aspirin),Turmeric,Glucosamine,Resveratrol (Grapes) and Aloe Vera.

I have written other articles specifically about some of the herbs and superfoods listed above. It is difficult for most people to start to consume all of the above foods. What I did was first educate myself about them, then introduce them slowly to see which ones I liked and didn't like. Once you find the few superfoods that agree with you, I believe you certainly are headed in a new direction towards "Xtreme Health".

Once you have a list of "What" to eat you then have the questions of When and how much. Most endurance nutrition resources I have come across seem to equate body weight with how many grams of protein, carbs, and fats should be taken before during and after exercise. The amount of grams that your body requires is dependent on several factors:

1) The cycle of training you are in (Base Training, Build Training, Peak Training, Recovery Training or transition (end of season) training
2) The type of training you are doing
3) The intensity of the training you are doing
4) Your own metabolic make-up (Women, Man) (Good Digestive Health, Poor Digestive Health)(Resting Metabolic rates)
5) Weight loss goals of the individual

How Much to eat?

The factors included above determine your Daily energy expenditure. If you did not exercise at all and just lay in a bed breathing all day your body would burn a certain amount of calories. This is probably somewhere between 1500 and 2100 calories per day. There are 3500 calories in a pound.

Depending on your weight and the type and intensity of activity you are participating in you will burn anywhere from 5 to 30 calories a minute. For instance a 150 pound runner running at a 8.35 minute per mile pace will burn approximately 12.8 calories per minute.

By determining your Resting Metabolic Rate and factoring in the intensity and type of training you are doing you can then begin to formulate a Daily Caloric Expenditure to ensure you are taking in the optimum amount of calories. If the athlete desires to lose weight they should do so cautiously because you want to be able to restore liver and muscle glycogen levels as well as blood glucose levels for your next training session. However it can be done as long as it is done during the base, recovery and transition periods. What I have done with success is a 200 to 400 calorie deficit a day which will give you 1400 to 2800 calories burned per week. This is about 1.5 pounds every 2 weeks of weight loss.

There has been many myths about protein, carb and fat diets and the proportion of which you need to take for weight loss or for muscle growth. I find a 50 to 65% Carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes. So depending on your calorie requirements for the day, the amount of grams you take in from each category go up and down proportionally. It is important to note that during the different phases of training you will be training in different aerobic zones. For instance during base training you should be training in Zone 1, which is between 60 and 75% of your maximum heart rate. What your body uses for fuel in Zone 1 vs. Zone 4 which is 90 to 95% of your maximum heart rate differs tremendously. The percentages of fat, carbohydrates and protein that your body will burn depends on the level of activity. At rest you will burn 58% carbohydrates, 30% fat and 3% protein. At a mild intensity you will burn 49% carbohydrates, 49% fat and 2% protein and at a high intensity you will burn 75% carbohydrates, 17% fat and 8% protein.

There are a few items are worth noting. One is that your body burns proteins all the time. It is for this reason that the lack of muscle building and strength training has the tendency to contribute to loss of muscle mass and therefore lowers the metabolism over time. Also, your body actually burns more fat during the base or mild intensity phase of your training. We can also see that carbohydrates are the main source of energy during high intensity workouts such as 5k races. In fact muscle glycogen depletion could happen as fast as 50 to 60 minutes instead of the common rule of thumb of 90 minutes during Zone 3 to Zone 4 type of training and exercise.

The amount of grams of each macronutrient (protein, fat, carbohydrate) you need to take in during a particular day depends on whether you have 1 or 2 workouts in a day and you have to take into consideration pre-excerise race meals, during exercise refueling, and post exercise/race recovery as well as the calories you may consume for dinner (night before races), lunches, snacks etc. For instance for 3 to 4 hours of high intensity training you will need about 4.5 to 5.5 grams of carbs for each pound of body weight for that day. For heavy training you need approximately .50 to .75 grams of protein per pound of body weight and about .50 to .55 grams of fat per pound of body weight.

Besides taken into consideration how much you are burning during your workouts perhaps more important is how much you could absorb. A simple sugar carbohydrate with a 6 to 8% solution mix isnot going to provide enough calories per hour. If you increase the solution density you have to drink more water in order to help the digestion process and this may lead to over hydration, cramping, and bloating.

Complex carbohydrate solutions are a little better because the 16 to 18% density of the solution matches the osmolality of the water digestion. I have always been at odds with all the solutions out there but have come to use more of the complex carbohydrate solutions and in fact make my own from coconut water, dates, and spirulina as much as possible because real food will ultimately be the greatest source of energy. It is extremely difficult for most athletes to mix there own home brewed sport drinks but if even one of your 28 oz bottles could be home brewed it could give you a huge edge in your fueling plan. Some companies such as hammer nutrition recommend about 240 to 280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 oz of water per hour for a 165 lb athlete adjusted up or down slightly for weight differences.

When to Eat

Knowing when to eat can be tricky for most people because a lot depends on other things going on in your life. Most athletes including myself feel best before a long endurance workout eating 3 to 4 hours in advance. However this is not always possible. You should be eating about 300 grams of carbs the night befoe an event depending on weight. The morning of the event the closer you get to the start time you want to lower the fiber and protein and increase the carbohydrates and actually move towards liquid food as much as possible. It is suggested that the foods primarily in this article be the focus of your choices but occasionally when it is not feasible or affordable it is ok to use traditional sources of energy. However, just be aware that the organic and clean sources of energy will have the least amount of pollutants, pesticides, herbicides, foreign unrecognizable material from cooking, etc, for your body to have to use energy and figure out how to save you from death and store it in fat cells or move it as quickly as possible through the digestive and lymphatic system for removal from your body. You want your body to generate ATP not use fuel to get rid of toxins.

Fluid and electrolyte intake is extremely important if not the most important factor in refueling. Everyones body is different but your body needs to consume an amount equal to your sweat rate. This is different for everyone. However as a general rule you should drink approx half your weight in ounces per day on a normal low intensity day. During exercise between 16 and 28 ounces per hour is recommended. Be careful not to consume so much water that you have to eliminate water very often. If your body has too much water it will need to get rid of it and will take precious alkaline minerals with it. So moderate your water intake based on your daily activity and training sessions.

Electrolytes which are important are sodium, potassium, magnesium, calcium and manganese. Most sport drinks contain only 2 or 3 of these electrolytes but an electrolyte replacement that you could control such as endurolytes by Hammer Nutrition will allow you to have them with you at all times and you can consume them as prescribed. There are also some natural electrolytes which I consume in my water bottles. Coconut water is the most natural form of electrolyte on the planet. It mimics the bloods proportions of electrolytes perfectly. Having at least 1 water bottle on rides with coconut water is a great idea.

I have given a lot of information to get you started on the road towards organic nutrition and sports nutrition. You will be miles ahead so to speak of every athlete by experimenting with the foods in this article and best of all you will achieve great health as a critical side benefit. Health and Fitness are two different things and when you combine the two you are well on your way to achieving Xtreme health™

The UEFA Champion League

2008-06-05T04:34:00.000+07:00

The UEFA Champions League (European CUP, UCL, or CL) is a football competition of seasonal clubs. Champions League is organized by UEFA (Union of European Football Associations), the controlling force of European football. Football club, which wins the Champions League, receives the trophy European Champion Club’s Cup, which is considered the most prestigious club trophy.

The tournament first started in 1955, when the teams played two matches, and the winning team started the next round of competition. Later, in 1997, the tournament was renamed to UEFA Champions League. The championship in its current format is open to the league champions of all UEFA member associations. Real Madrid FC and AC Milan have won the competition three times.

In 1958, the Munich air disaster took lives of 23 of 44 passengers on board, players of the Manchester United football team, flying home from the European Cup match against Yugoslavia. After the tragedy the team finished the season, and reached the final of FA Cup.

The Champions League tournament begins in mid-July, and the Champions League final match takes place the following May. An association rank in the UEFA coefficients table defines the number of positions each group receives in the competition, and also the stage at which the association enters the competition. Each association sends maximum four clubs each season to play in Champions League.

The competition receives public and media attention: millions of viewers watch Champions League videos live on-line, read news articles and watch the matches on TV. Champions League has always been the center of public attention, being the most prestigious sport competition in Europe.

Sports

2008-06-05T04:13:00.006+07:00

"Sports" redirects here. For the Australian rock band, see The Sports. For the album by Huey Lewis & The News, see Sports (album).
This article is about the activity. For the British magazine called Sport, see Sport (magazine). For the American magazine called SPORT, see Sport magazine.
Sport from childhood. Football (soccer) shown above is a team sport, and has social importance.

Sport is an activity that is governed by a set of rules or customs and often engaged in competitively. Sports commonly refer to activities where the physical capabilities of the competitor are the sole or primary determiner of the outcome (winning or losing), but the term is also used to include activities such as mind sports (a common name for some card games and board games with little to no element of chance) and motor sports where mental acuity or equipment quality are major factors. Some of the physical sports include association football, basketball, water polo, and baseball.

Health Center Staff Take Lead Role In Preparing Their Campuses For Pandemic Flu

2008-06-05T03:44:00.002+07:00

It sounds like the plot of the next blockbuster movie. A third of the world’s population is struck down by a deadly virus that spreads across the globe so rapidly that there is no time to develop a vaccine. Up to half of those infected – even young, healthy adults – die. But as health professionals know, this scenario is not just a flight of fancy. It could be the very real effects of the next pandemic flu outbreak, particularly if H5N1 (also known as highly pathogenic avian flu) is the virus in question, and it is this knowledge that is pushing not just federal and state government but organizations and businesses throughout the world to develop a strategy to tackle it.

Within colleges and universities, the burden of pandemic flu planning is likely to fall upon many student health directors, even at institutions with environmental health and safety departments. John Covely, a consultant on pandemic flu planning and the co-author of the University of North Carolina at Chapel Hill’s pandemic plan, explains why this is so.

“Traditionally, emergency planning originates from public safety, or environment health and safety, but a communicable disease poses the biggest threat to students in group quarters. Thus, student health directors are often leading the emergency planning effort for the whole university, because the entire plan - not just the student health component - could be the difference in life or death for their students.”

The importance of having a campus-wide plan that is ready – not just in the preliminary stages – when the pandemic strikes is all the more clear when you consider that, unlike seasonal flu, H5N1 has an increased risk for the typical student demographic of young, healthy adults. The startlingly high mortality rate of up to 60 percent is partly due to a protein, also found in the strain of virus responsible for the 1918 pandemic flu outbreak, which causes a response in a healthy immune system known as a “cytokine storm”, often leading to respiratory failure and death.

Planning for such a massive and yet unpredictable event may seem a formidable task, but Dr. Anita Barkin, chair of the American College Health Association’s pandemic planning committee, counsels that those universities and colleges that have yet to formulate a pandemic plan shouldn’t feel overwhelmed by the work that lies before them. “Pandemic planning is about good emergency preparedness. The things we do to prepare for any emergency are the things we would do to prepare for pandemic flu,” she explains.

Although the tragic Virginia Tech shootings this spring were a different kind of emergency, the issues are similar to the issues faced in the event of a pandemic flu outbreak. Coordinating resources, communicating with everyone on campus and deciding at what stage classes should be called off are questions that have to be answered in most emergency situations. Take your pandemic planning one step at a time, advises Barkin.

“The first step is to find out whether there is an existing emergency plan on campus,” she says. “If there is, who is in charge of it? Health providers on campus should then take charge and begin to formulate the plan.”

There are many unknown factors, but build the framework of the plan first with the elements you can be sure of. Form a committee with all key areas represented, including executive leadership. ACHA’s Guidelines for Pandemic Planning provides a list as an example that may help you collate this. Identify the functions that will be critical in the case of a pandemic and the personnel on campus responsible for each of these, making sure there are enough people representing each function that should some become sick, the plan is not compromised. Identify decision makers, a chain of command, and what channels of communication are to be used. Finally, decide on the role of student health services. Many campuses will have the student health director as the key decision maker in the event of a pandemic, but for some it will be more appropriate for the student health director to have an advisory role instead. In any case, college health professionals will be crucial to the success of every plan.

The biggest question that is central to every campus-wide pandemic plan: when is the right time to send students home? Covely warns that universities cannot necessarily wait for cues from state public health departments before they make their decisions. “The university has to have its own in-depth criteria in advance of a pandemic, and the student health director should be very involved in developing those criteria.”

Don't wait too long to send your students home. Nor should your trigger for this decision rely on the geographical proximity of the virus to your campus alone.

The factors that will determine how early you make the call to send students home will center on the composition of your student population. If your students are mostly from in-state, they will probably be traveling home by car and so you can wait slightly longer before canceling classes and closing the campus down. If many students live a long way away and are going to need to use mass transportation, you may have to act more quickly or risk being swamped with very ill students at a time when the local hospitals will not have the resources to help.

There are three main elements that will shape the logistics and the scale of your plan, and help you figure out the best trigger to send students home. Remember that, as Barkin comments, “The longer you wait, the higher the rate of infection, the less chance of being able to get students home and the less likely you can manage the burden of disease.”

These factors are as follows:

* Student demographics, particularly the number of students who live on campus and the number of non-local students who are likely to be dependent on care.

* The size of your staff (taking into account that up to 50 percent may be sick at one time).

* Your ability to stockpile enough basic supplies, including medications, as well as personal protective equipment such as respirators.

This is where things start to get more complicated, however. Most student health services can’t afford to stockpile many medical supplies. “ACHA is running a survey on pandemic planning,” reveals Barkin. “Of the schools that have responded, most have not stockpiled, or if they have, it’s not a lot.” This could clearly prove disastrous, and for many colleges is a manifestation of what Covely cites as one of the biggest challenges of pandemic planning for some universities: “getting buy-in from the executive leadership.” Pandemic planning is by no means a cost-free exercise.

One tip if you are facing resistance from campus decision-makers over spending money on pandemic planning is to emphasize the fact that once you’ve formulated a response to a possible pandemic, you will have a robust emergency response strategy that can be adapted to fit virtually any emergency, whether it’s evacuation in the event of wildfires, such as Pepperdine University faced recently, a terrorist threat, or an “active shooter”. Investment in, say, developing a Web site with emergency information and updates can be a public relations bonus and a reliable resource. Villanova University’s plan includes broadcasting SMS text messages and e-mails and using an emergency Web page for mass communication.

Dr. Mary McGonigle, director of the student health center at Villanova University, says that their dialogue with their local health department led to Villanova being assessed and labeled a “push” site, a location that is self-sufficient in this type of emergency. She explains:

“In the event of a pandemic, we’d go and pick up supplies from the county and then administer medicine to our Villanova community. That includes students, faculty and their families.”

Help from the county is a financial boon but being self-sufficient and staying local also lowers the risk of spreading the virus so rapidly. The dialogue helps your local health services too. If your local hospitals are likely to have a shortage of beds, they may want to use college dorms for surge capacity at the peak of a pandemic. In return, they may be able to offer you some resources, although research suggests that most hospitals have not had the budget to be able to stockpile effectively either.

The ongoing and fluid nature of pandemic planning is very much evident in some of the complex and thorny issues that have no definitive answer. These may need to be revisited and rethought as scientific discoveries are made, as you approach a pandemic, and if your college’s resources change. One such issue is the availability of expensive antivirals. The federal government has announced that it is stockpiling them and coming up with a strategy for distribution, which might seem to take some of the financial pressure off student health services. Barkin however has a caveat. “I’m concerned that stockpiles would not be distributed in enough of a timely fashion to make an impact on the community. Katrina is a situation that has to come to mind.”

Even if you did manage to persuade campus decision-makers to invest budget in stockpiling antivirals, a potentially challenging feat, there’s a chance that they would be ineffective by the time a pandemic occurs, as overuse can cause the emergence of a resistant strain. Barkin explains that infectious disease experts are talking about using a treatment cocktail – Tamiflu plus one or two other agents - to protect against the emergence of resistant strains, but this would be prohibitively expensive for the average college health center.

Another ethical dilemma surrounding pandemic planning concerns who should get prepandemic vaccines. Scientists are developing vaccines based on the strain of avian flu that has been circulating in Asia, hoping that the vaccine would be enough of a match to combat the illness until a proper vaccine could be developed six months after the pandemic’s emergence. But supplies of this prepandemic vaccine will be limited.

“Some of the conversations around who should get these prepandemic vaccines are very complex,” says Barkin. “Should it be health care workers that get it, or public safety workers such as firemen? Should it be government officials, or the very young and elderly?” Recently, the federal government has announced a three-tiered approach to vaccination that it has developed in consultation with public focus groups and ethicists that places health care workers in the second tier. Whether your health center staff will receive the vaccine, whether it will be in a timely fashion, and how effective it will actually be, are all factors that will affect your pandemic plan greatly – and demonstrate how much of your planning has to leave room for the unknown.

One thing that is beyond question is the importance of student health services acting now. Formulating a pandemic plan may be a slow and ponderous task, but there’s one vital aspect that will slow the spread of a pandemic and can be tackled by your department immediately without getting tangled in red tape and endless meetings.

This public health education can be a collaborative effort with human resources and residence life staff. Covely agrees and even suggests extending the scope beyond campus boundaries. “It’s part of being a good and responsible neighbor to the community,” he says.