The Aging Secrets That Everyone Should Know
We would all like to have methods to slow the effects of aging.
It sounds strange, but it’s true. In a matter of time you will stop this habit.
Don’t focus on unimportant numbers in your life.
Eating a healthy diet is the most important thing that you can do to age well. Your diet should consist mainly of fruits, and lots of fresh fruits and veggies, whole grains and other sources of natural fiber. This gives your body all the nutrients and vitamins it needs to remain healthy.
You can improve your mood and self-esteem by helping others feel happy.Happiness is free and you can make as much as you want, it will eventually come back to you!
Personalize your home to make it your own special touch. As we get older, sometimes we feel that our home is not what it used to be. If you find that you have moved into a new place to call home, use special things around your living space that make you feel welcome and comfortable.
As people grow older, the home becomes a source of comfort.It is comforting to know that your home is always be there to comfort you after a challenging day.
Powder makeup is not good for your skin to age prematurely. This is extremely important to aging skin needs to stay even more hydrated. Use a more simple style of makeup like mascara, lip gloss and eyeliner.
Having hormonal balance is very important for everyone as they grow older. Talk to a doctor to see how to keep your hormonal imbalance to help improve your later years.
Eating inordinate amounts of sugar can contribute to a shortened life expectancy. Sugar shortens your life and make you age more quickly.Research has shown that almost every species suffers adverse affects from sugar consumption.
Eating right will aid mental and physical health, balanced diet gives you the energy you need to live your day to the fullest while feeding a healthy body and mind.
Make sure you are drinking enough water.Older people are more likely to be dehydrated, so be sure to drink eight to ten glasses of water daily.
Be careful and avoid falls. Falling down can cause serious fractures and other injuries leading to death among senior citizens.You can keep physically and mentally fit and help your balance by walking three times a week, three days per week. To lower your risk of getting a fracture, use weight training, calcium and vitamin D.
To feel better about growing older, pick up again on that hobby you loved years ago. Hobbies provide you active and interested in activities outside the home.
These are excellent words of advice that can not only slow down some problems we deal with as we become older, but also completely stop some of them before we ever know they exist. It is never too early to start preparing for a healthier set of senior years. Just because you are getting old, doesn’t mean you are out of the game.
The Aging Secrets That Everyone Should Know
Weight issues have been bothering people and nutritionists for several years now. The increase in the number of obesity related health problems and the high number of lives lost to obesity each year have put doctors and researchers to thought. Obesity is quite a modern day problem and we need to learn from weight loss research.
Did you know that you can burn up to 800 calories within an hour? Now, the question arises, exactly what burns calories. Simply, every activity that is done by you burns calories. Your body burns calories for internal body processes even when you are at rest.
If you have a tendency to put on weight, I’m sure you tend to blame your slow metabolism and genetics for it. Time has come to stop complaining and start understanding what burns calories and how you can improve your metabolic rate. Here are a few facts and details that will lead you to fast weight loss.
• Muscles boost Metabolism: metabolism provides energy to your body by burning up calories. Your body burns up the calories that you have eaten for basic body functions like respiration, digestion etc. Also, energy is provided for the activities that you do throughout the day by burning up calories. The excess calories that you consume are stored as fat in your body. The key to burning calories is building up muscles. A little bit of heavy lifting proves to be quite beneficial in fast weight loss. The more the muscles, the faster you burn calories and the leaner you look. Muscles in your body enhance the burning of calories.
Here is a list of a few exercise routines that are best and most effective for burning calories:
• Use the treadmill: changing the speed, inclination and direction of running boosts the process of fast weight loss as your body is unable to get used to a fixed pattern of workout.
• Sprints: Hill sprints are especially beneficial and the best part is that you do not need any equipment for this workout. You will lose weight without having to be at the gym.
• Swim, box, cycle: swimming is the ultimate workout. Almost every muscle in your body is put to task, and each muscle gets toned. You must have surely noticed how lean and fit boxers are. It is because of their training. So go ahead and start punching and kicking a heavy punch bag.
• Rowing: you can easily burn up to 800 to 1000 calories in just one good rowing workout. Go for a high intensity rowing session and keep pushing yourself. Remember to keep changing your pace as it boosts faster weight loss than maintaining a regular pace.
• Cardio: this workout routine involves aerobics combined with dumbbells, weights or equipments. This is extremely effective for building up muscles and hence burning calories.
Now that you know the ways to fast weight loss, there should be nothing holing you back from going ahead and getting into shape.
THOROUGHLY CLEAN THE RIGHT WAY
Remarkably, how lots of people thoroughly clean their very own tooth pieces enameled surface, that could help make tooth yellow-colored as time passes. This is how you are able to preserve them all pearly bright: Initial, whether or not you employ an electric as well as manual toothbrush, ensure it is the mild thoughts. Hard brushes are usually for example sandpaper inside your enameled surface. Subsequent, in the event you simply commit a few mere seconds cleansing your personal tooth, it’s time to motion this particular upwards: The particular Usa Dental hygiene Business indicates cleansing for just two min’s no less than twice the actual day– gently. Scrubbing up in the teeth as being a cooking frying pan not only has on inside your enameled surface, it’s bad for your personal gums. If you’re feeling extra virtuous, thoroughly clean subsequent lunchtime.
Don’t get most of us wrong: Whilst you may obtain outstanding final results via manual toothbrushes, electric toothbrushes genuinely get the job done. “Not simply carry out they provide exceptional plaque eradication in addition to gum exhilaration, nonetheless they have timers to make sure you’re cleansing extended adequate, in.
UTILIZE A WHITENING TOOTHPASTE
Duh. Most of us really like Supersmile Professional Whitening Toothpaste, which makes use of a mixture of every calcium mineral peroxide in addition to cooking food soda to be able to break up staining gently although fitness the particular enameled surface. Subsequent cleansing while using place additionally Supersmile Professional Whitening Accelerator each day for just about any seven days, most of us noticed an optimistic alter. Need a miracle tablet? Try Unique attractiveness At this time Instant Whitening Toothpaste. This specific Finest related to Style Breakthrough champ offers the real misconception related to better tooth via accommodations the actual bluing agent that quickly clings for the tooth in addition to encounter face masks yellowness.
AVOID FOODS IN ADDITION TO DRINKS THAT PLACE
Basically, something which might place the actual bright shirt–coffee, tea, darkish wines, cola–can furthermore place your personal tooth. “The total most severe is really one thing that’s comfortable, darkly pigmented, in addition to sticky, for example comfortable fudge as well as barbecue marinade, which will stay with your personal tooth in addition to cause them to place, in. says Golub-Evans. She or he signifies, if you may, choosing the particular much lighter option: warm cappuccino a lot more than espresso, uptempo a lot more than darkish wines, grapefruit fluid a lot more than cranberry fluid. If you carry out participate from night time points, limit link with your personal tooth: utilize a existen, clean immediately, in addition to have a couple of little discard brushes, for example Colgate Optic Bright Wisps, within your purse regarding on-the-go cleaning.
HEART STROKE VASELINE INSIDE YOUR TOOTH
Possess a instruction via By pass America in addition to location the actual layer related to Vaseline 100% Actual Essential oil Jello inside your tooth. Not only will it preserve lipstick blotches aside, furthermore, this creates the actual safeguarding challenge in the direction of foods in addition to wine beverages staining. We’re merely sayin’.
What To Eat For Better Health And Nutrition
Nutrition is a healthy lifestyle. Everyone wants to become healthy, but how can we be healthy? Becoming healthy is not as difficult as you think. Use these tips for a happier and healthier person.
Try to eat as many natural and fresh foods if you can.Fresh foods that is uncooked or processed offer the best nutritional content and contain fewer chemicals and fats.
Riboflavin is an essential component in any good diet. It is also has a part in metabolism and iron transportation.
Try packing your own lunch for work or school meals.It just takes about ten minutes or less to make yourself some meals and snacks.
Take a multivitamin to supplement your body requires. This helps you the foundation for the minerals that you need during the course of in your food.
These meals generally have lots of sugar and a lot of “bad” fats. Buy and meat fresh veggies and cook them yourself to gain the most health benefit.
Dessert should not receive a great deal of your meals that is emphasized too much. You should try to limit having dessert only two or three times weekly.
You can also take ginger in its capsule form. Take one capsule an hour before you leave for your trip, and then take it again every three hours. Ginger will help prevent and treat motion sickness. Ginger candy and candies can also be helpful.
Canned salmon is an interesting choice for a good choice for a tasty and nutritious meal. Canned salmon is rich in minerals that are good for bodily functions and isn’t loaded with fat and carbs. Try varying meals as much as you want to experience the most from your daily diet plan.
This organizational system may prevent you from going out at the last minute and buying fast food in a moment of desperation. Having lots of food to choose will help you avoid fast food or completely giving up on a diet.
Potatoes are a staple of an enjoyable meal. Many find it hard to complete without potatoes or bread added.
Changing the way you prepare your meals can improve your body nutritionally. Preparing your meals in a healthy way promotes better nutrition.
Eating four to five meals throughout the day is often much better than eating large meals.
You will need to eliminate some items from your regular diet for better nutrition.Sugars can be incredibly harmful to your health. Second, foods that are referred to as “white,” such as white bread and white rice are lower in nutrition than whole-grain, aren’t as healthy for your as the whole-grain versions. Third, trans fats and saturated fats are bad for your cardiovascular health, since they are not good for your heart.
You need to educate yourself about nutrition before you can implement it. It’s easy to be tricked into eating foods that seems healthy but really isn’t.
Healthiness is easy and possible for all. If you want to be healthy and feel better about yourself, you need to practice good nutrition habits. By following these tips, you can have a healthier lifestyle right away.
With the advances in technology and our increasingly busy lifestyle, there is a need for advanced methods and forms of learning that anyone who needs to further on his/her own career can get access to. Today’s world demands that people be able to adapt and multi-task often needing to focus their energies in multiple projects in order to further their education. With the rising costs of living and education it can often be difficult for most people to improve their education while keeping their head above water without some sort of financial backing. There is the routine of employment, the daily routines of house shores as well as the kids that need all the attention we can give them. This implies that it will be very hard for such a parent to further in their education in the regular class room programs. No need to fear, you can now undertake your certification from home! An Online Fitness Course is available at FIT College and you can graduate with full qualification in fitness just like any other regular student.
At FIT College learning platform you will have access to all the requisite materials that you need and which are essential to assist you in studying at your own pace. You can start your qualification anytime you need by applying at the college in person, on the phone or online. Following registration you will be given the log in detaisl and have full acess to all learning materials and resource online. They have done a lot to ensure that the process of learning is interactive and engaging. The FIT college online program has been developed to ensure the students get all the requisite skills and knowledge to become effective Fitness professionals in their respective career field.
Online Fitness courses would suit you if you prefer learning at your own style and pace or if you currently have a full time job and cannot make time for attending face to face lectures. The course has combined different types of activities and approaches to ensure that the student gets both the theory knowledge and practical skills effectively. You can downdlaod easy to follow notes for the course which and you will also have access to your own personal tutor. This can be either via phone or email. This course will ensure that you have gain the best experience from a real-world college for fitness courses to ensure you are prepared to enter the work force.
There is a lot that you will get by studying at the online FIT College. This is the best place for you to venture into studies that will take you further in a fitness career. There are flexible payment options and courses can be started at any time. Consider taking your certifications in fitness at FIT Collage and your dream career will be fulfilled!
I know sleep is important.
And I know I should get x hours of sleep per night. But when should I sleep? I never really thought it mattered, as long as I slept enough (which, of course, I didn’t).
So when I discovered there was a whole category of research on sleep patterns, I was intrigued. It seems that each of us has our own optimal sleep pattern… which would help us if we could ever get real life to match it.
But how do you know what your optimal sleep pattern is? You can read all the literature and studies you want, but what it boils down to is this: you find your optimal sleep pattern by monitoring how you feel.
So much for objective science.
What Sleep Pattern Are You?
In John Medina’s book, Brain Rules, he points out the three main sleep pattern types: larks, owls, and hummingbirds.
Larks are the early risers. They get up early – often before 6 a.m. – and many of them don’t require an alarm clock to do so.
Owls are the night owls, of course. They prefer staying up as late as they can – 3 a.m. would be typical – and sleeping until 10 a.m. or later. They definitely require alarm clocks!
Hummingbirds are the in-betweeners. They’re also the most common, making up 70% of the population. If you’re a hummingbird, you could be smack dab in the center – but more likely you’re either a little larkish or a little owlish.
So where do you fall when it comes to your sleep birdishness?
I’d call myself an owlish hummingbird with borderline owl tendencies. There’ve been periods in my life when I’ve been an all-out owl. And there’ve been periods in my life where I’ve tried to be a lark.
These days, I generally go to bed between 12 and 2 a.m. and wake up between 8 and 9 a.m. – whether I have an alarm set or not. So I’d call that an owlish hummingbird.
But that’s just my current pattern. What’s my optimal one?
The Force-Fed Approach
Many people are being force-fed a sleep pattern that isn’t natural to them. If you’re an owl – or even an owlish hummingbird – working the typical “9 to 5″ job, you know exactly what I mean. Sure, there are industries where opportunities exist for late risers and second shifters. But our mainstream business culture is not very accommodating for those with owlish tendencies.
Can you conform? Of course. That’s what most people end up doing. Over time, you’ll adapt and the new pattern may even seem normal.
But before you jump on the Hummingbird Conformist bandwagon, consider this:
“Researchers think these patterns are detectable in early childhood and burned into the genetic complexities of the brain that govern our sleep/wake cycle.” (Medina, 2009, p. 157)
There’s also good evidence that our natural sleep patterns are either inherited or learned at a very early age from our parents.
So, yes, you can conform. But should you?
Advantages of Your Optimal Sleep Pattern
There are certain advantages to following your optimal sleep pattern.
The “alertness” factor is one advantage. Larks report being at their most alert around noon-time, while owls are most alert around 6 p.m. But the efficacy of that alert zone fades if you’re out of alignment – or disappears altogether.
For example, when I was living the owl schedule, I definitely felt a perk up around dinner-time. And I was extremely productive in the late afternoon and early evening hours. With my adopted hummingbird schedule, I don’t feel that anymore. I get a little perk up in the mid-afternoon, but it isn’t the same. That, more than anything, suggests to me that my optimal pattern is owl.
Getting enough sleep is another advantage. I know it’s not the focus of this article, but sleep is extremely important for your brain. Quite simply, those who follow their optimal sleep patterns tend to get the proper amounts of sleep. Those who adopt unnatural patterns do not. This is known as “sleep debt.”
Sleep debt leads to reduced attention, memory and mood, as well as impaired logical and reasoning capabilities. Unfortunately, sleep debt is also cumulative, so if you follow the wrong sleep pattern, you could incur a massive sleep debt over your lifetime.
I know this, too, from personal experience. Even though I’ve adapted to a hummingbird schedule, I frequently slip into old habits. Whether I’m reading a book, playing a game, or even watching movies, my body tells me I can stay up just a little bit more. And so I do. And when I turn off the light at 3 a.m., I know I’ll feel it in the morning. But I also know I’ll still be up before 9 a.m., because I’ve conditioned myself to do so.
In that way, I’ve just added sleep debt that will probably never be repaid. I might owe a year or two of sleep by now. Now there’s a disturbing thought.
Exactly how much sleep is enough? Again, that’s a complex subject for another day. Let’s just say that it can vary. On average, however, an adult needs somewhere between 7.5 and 9 hours of sleep each night. I’m hoping I’m in the lower part of that range, for the sake of my sleep debt.
Adopting A Non-Optimal Pattern
Whatever your natural inclinations to sleeping, you might not have a choice. Your job may require you to be an early riser – or to stay up late and entertain.
If that’s the case, the best advice is to embrace it. Adopt the pattern you need to completely. And that means every day.
A common mistake many owls make is to follow one schedule during the work week, and then lapse into more natural habits on the weekends. All this does is confuse your body. It actually impedes you from adapting to the schedule you need to keep. The end result? More sleep debt.
The better solution is to follow the same schedule every day. This forces your body to adapt. And while it may never be your natural sleep pattern, you can live a comfortable and well-rested life that way. You’ll have lapses from time to time, so plan on adding an hour or two each weekend. This will help you stay even with whatever sleep debt you’ve already incurred.
Benefits of Sleep
Why is all this so important?
The answer to that could encompass several more articles. I mentioned above that sleep debt leads to reduced attention, memory and mood, as well as impaired logical and reasoning capabilities. All of which are of significant interest to anyone seeking to develop and improve their minds.
But sleep also plays a huge role in learning.
Studies in rats have shown that the exact same synaptic patterns that fired in the brains of rats while learning a task actually recurred during their sleep. After which, the rats remembered the learned task and were able to perform it again.
But what happened to rats who weren’t allowed to sleep, or whose sleep was interrupted? They had to relearn the task.
Which leads us to some very intriguing questions.
How much sharper could you be if you received the right amount of sleep each night and followed your optimal sleep pattern?
How has your life’s total of sleep debt affected you and your learning?
And, finally, what are you going to do about it?
The club also snatched Eli Garner from the Dayton Dutch Lions. Garner is really a gritty midfielder who else not just advertisements chew towards the middle from the recreation area, but additionally appears to obtain ahead. Most of these characteristics had been personified within the scrappy objective Garner scored for the Dutch Lions against the Blues in Orange County’s 4-3 victory over Dayton.Do you want to understand something new about the cheap fifa 15 coins? Then come to our website to get the lattest innformation regarding the cheap fifa 15 ultimate team coins.Have fun!Common Manager Jon Spencer has been busy in the last few weeks, working to piece together a team capable of the last press towards €2nd season.€
Jamaican Brenton Griffiths brings MLS encounter towards the collapse right after spending some time with the Colorado Rapids and Marco Franco adds depth towards the back place.Franc©s is a out of law school that has yet to appear for the Chicago Fire this season. He returns to UC Irvine and the field where he played his college ball alongside Enrique Cardenas and Jimmy Turner. If anyone needs these four games, it’s Franco, to show the Fire that he is worthy of a spot on its first team roster.
It is true that the Blues can’t be feeling good on the actual cross country flight from South Carolina to California, but there is still time to turn it around. The parity of the second tier teams in the USL Pro this time of year indicates there is certainly nevertheless wish.It will undoubtedly get something unique, however weirder things possess happened and the finish, sensation Glowing blue could well have a different meaning along the beaches of Orange County.
If Orange County can easily rediscover it is web form, and also entrust to underhand and also expecting, rather than reacting to each situation, then finishing in the top eight could be more of a reality than a fantasy. After all, this is a team that has already defeated Sacramento at home and made light work of a Chivas USA book squad that fielded some of the very first team’s heavy hitters for example Mauro Rosales.The likelihood of your pet staying in Catalonia tend to be thin, simply because Luis Enrique hasn’t carved out an area with regard to him in the team. Various sides have expressed an interest in the youngster who spent last season on loan to Everton.
There will be a well-recognized face to Arsenal in Besiktas’ beginning lineup at Ataturk Olympic Stadium in Istanbul, which is hosting the game while Besiktas’ Vodafone Arena ground is being redeveloped.Demba Ba is the Turkish team’s top striker following his summer move from Chelsea and he has made a good start to his spell in Besiktas, scoring a hat trick to assist it to a 5-2 combination win over Feyenoord in the third qualifying round.Ba obtained twice against Arsenal in December 2012 in his last game for Newcastle before joining Chelsea.Arsenal has the greater risks at the start, nevertheless, with Chile forward Alexis Sanchez shifting from Barcelona in the offseason to sign up an attack that already boasts Olivier Giroud, Mesut Ozil, Santi Cazorla and Aaron Ramsey.Arsenal started out the Premier League with a 2-1 conquer Crystal Palace on Saturday.
Napoli will be dreaming about better luck in the Champions League this season before its playoff against Athletic Bilbao.The Italian side has the unwanted report of having the most points of any team not to qualify from the group stage, following winning four matches from six and collecting 12 points last year.However, Napoli still concluded behind Borussia Dortmund and Arsenal on goal difference, and dropped into the Europa League.Tuesday’s game at Stadio San Paolo will be the first competitive game of the season for both groups, with the Italian and Spanish leagues yet to begin.
Celtic only made it this far because of an administrative malfunction by Legia Warsaw, and begins its 2nd life in this season’s competition at Slovenian group NK Maribor on Wednesday.Celtic lost 6-1 to Legia in the third qualifying round but the Polish side was punished for fielding an ineligible gamer in the second leg in Scotland, costing them a 3-0 “walkover” loss and putting Celtic via on away goals. Legia failed with its appeal to UEFA last week, which means Celtic is free to take its position in the playoffs.On paper, Celtic was handed one of the simpler opponents in the draw, with Maribor having only once arrived at the group stage of the Champions League in 1999. Maribor lost in the playoff round the last two years.
Zenit St. Petersburg will look to carry on its wealthy vein of scoring form when the Russian staff visits Standard Liege on Wednesday.Under coach Andre Villas-Boas, Zenit has won four from four to sit top of the domestic league, scoring 15 goals along the way.Things didn’t come so easily in the 3rd qualifying round, nevertheless, with Zenit requiring two late goals to beat AEL Limassol in the second leg 3-0 and progress 3-1 on aggregate.Also Wednesday, it’s: Aalborg vs. APOEL and Slovan Bratislava vs. BATE Borisov.Tuesday’s other games are: Lille vs. FC Porto, Red Bull Salzburg vs. Malmo and Steaua Bucharest vs. Ludogorets Razgrad.The second legs are planned for Aug. 26-27.
It might be incorrect for any noncontending group to go into a game against the Premier League’s defending champion and richest team and expect a victory. Still, it might be fair to anticipate a better return than the eight straight league defeats Newcastle have endured to Manchester City in the Alan Pardew era.Newcastle have not even managed to strike the net against City in 519 minutes of football (over eight and a half hours if you can’t be bothered to work it out), but despite all these negative factors, there were reasons to be positive from the latest defeat — a 2-0 result at St James’ Park.
When I woke up this morning, it was the first time in my football-watching life that I had no feeling of excitement, no buzz for the first match of Newcastle’s season. Recent years have obliterated my confidence, and the choice of the lads I have always gone to the sport with to cancel their season tickets left me in an entirely pessimistic frame of mind.The first half did not do much to enhance my outlook. City were by far the sharper of the two teams while Newcastle struggled for any sort of attacking impetus.David Silva gave the visitors the guide with a goal that was far too easy in its execution.
But Newcastle were much enhanced following the break. A Jack Colback corner fell to Yoan Gouffran at the far post, and the Frenchman tried to break the ball through Joe Hart and a host of defenders. A minute later, Remy Cabella shot over the crossbar from inside the area. More opportunities inside of five minutes than in all of the first half.Another excellent Colback delivery landed on the head of Paul Dummett, who put it just over the bar. City looked pleased to sit back and soak things up, supplying little in the way of attacking threat.Pardew introduced Gabriel Obertan; the groans were audible, but Obertan did well, providing a more immediate attacking option. As the game approached its final 15 minutes, 18-year-old academy prospect Rolando Aarons was handed his Premier League debut.
Another new boy, Ayoze Perez, came on for Emmanuel Riviere and almost made the greatest starts of all footballing debuts. He shattered clear and beat his man with a stunning contact only to see his curling shot deflected wide for a corner. If he had obtained that one, he would have gone down in St James’ Park folklore for eternity.Moussa Sissoko might have saved a draw for Newcastle in stoppage time when the impressive new recruit Cabella pulled the ball back to him, but Sissoko’s wild shot hit the Gallowgate crowd. He should probably reconsider those bright pink boots of his.Seconds later, City sub Sergio Aguero completed the game off, netting the visitors’ second goal.
The Scottish champions lost their third qualifying round tie 6-1 to Legia Warsaw, just to be reinstated after their opponents were found to have played an ineligible player in the second leg.That meant UEFA overturned Legia’s 2-0 win and gave Celtic a 3-0 ‘walkover’ victory – sufficient to discover them develop to the two-legged play-offs on away goals. The issue has rumbled on since that time, with Legia first requesting Celtic for a one-off winner-takes-all match ahead of appealing UEFA and therefore the Court of Arbitration for Sport to change their choice.With Celtic again heavy favorites to succeed in the Scottish Premiership without Rangers – who are in the second tier – the Champions League is of huge importance to the club and they’ll be determined to make the most of their good fortune in Slovenia.
With spots in the team periods of Europe’s premier team competition up for grabs in the 10 two-legged play-off ties, Celtic will wish they have captured Maribor at the right time.They slipped to a surprise 3-1 defeat against Celje on Saturday, while Celtic bashed Dundee United 6-1.Celtic manager Ronny Delia said before Tuesday’s clash: “I’m always optimistic but we must keep on making an effort and have confidence in what we’re doing.”It’s going to be an essential match. I hope we get a good result so we can fill Celtic Park and go through.”While Celtic’s participation in the competition has dominated headlines, the kind of Arsenal, Porto, Napoli and Bayer Leverkusen are also in play-off action.
Arsenal, attempting to reach the contest proper for the 17th successive season, play their first leg against Besiktas in Turkey on Tuesday.Arsene Wenger’s men – who made the Champions League final in 2006 – were scrappy in a 2-1 Premier League win over Crystal Palace on Saturday and midfielder Aaron Ramsey, who bagged a last-gasp winner, knows his side need to get better.”New signing Alexis Sanchez demonstrated glimpses of his high quality and he’s very quick on the turn but he’s part of the team and the team battled to get going?-we’ll be looking to enhance that on Tuesday,” Ramsey said.
Two-time Champions League winners Porto start their two-legged tie in France against Lille on Wednesday while Rafael Benitez’s Napoli face a tough home test against Athletic Bilbao one day earlier.Leverkusen, finalists in 2002, hit the road to undertake FC Copenhagen buoyed by a 6-0 DFB Pokal win against Alemannia Waldalgesheim on Friday in which Stefan Kiessling scored five times.Steaua Bucharest – champions in 1986 and runners-up 3 years later – host Ludogorets of Bulgaria, while 1979 runners-up Malmo go to Red Bull Salzburg.Other first legs see Standard Liege welcome Russian outfit Zenit, while AaB meet APOEL and Slovan Bratislava do battle with BATE.