Archive for the ‘Project EAGLE’ Category

Project Eagle On Hold?

Posted: March 25, 2013 in Project EAGLE

I never gave up and never will give up

Give up? Keep going?

Give up? Keep going?

Project Eagle is forced to put on hold.  Unfortunately, I had a car accident on Feb, 2nd 2013.  After a thorough diagnosis by GP and specialist, I sustained quite a severe deep and soft tissue injury in both my lower back and neck.  On the flip side, I am happy that my car was not totaled.

For the upcoming month, I am going to focus on rehabilitation and recovery.  For any fitness fanatic, it is important to acknowledge the importance of rest.  Taking the appropriate time to rest is crucial for my body to fully recover from the injury.  Since I look to achieve optimum results in the future, taking this time off from training is necessary.  In fact I see it as an opportunity for myself to further exercise patience. 


Richie Li


rilifit final logo




Image credit: Jartoo Cartoon



Rilifit Motivation

Posted: February 11, 2013 in Hall of inspiration, Project EAGLE
Give up? Keep going?

Give up? Keep going?

Rilifit Motivation

Posted: February 11, 2013 in Hall of inspiration, Project EAGLE
My decisions

My decisions



2 am in the morning I found myself craving for food.  As I opened the fridge, I noticed it was a selection between cheese, crab, meat or broccoli.  Even though making a nice crispy french toast did cross my mind, I ended up choosing the broccoli.  For veggie-lovers, broccoli may be phenomenal even it is raw but I personally prefer ‘enhancing the flavor.’

{The preparation of Midnight-Rescue}


A pinch of salt  and pepper

Prepare a small water bath, placing the broccoli on the top

Pre-heat the oven to 250-270 degrees-Celcius

Place the water bath with broccoli in the oven and let it sit for 20 minutes

The finished product should have an interesting, chewing texture with the tint of fragrance; in other words, freshness.

{The Dip}

Add a 2 teaspoons of ketchup and half a teaspoon of horse-raddish

Swirl the mixture well

Add a tint of sauce from a fresh lemon for added zest

{Final phase}: DIG IN!

Here is more interesting information I came across that outlines and elaborates the benefits of broccoli.

Broccoli Broccoli

What’s New and Beneficial About Broccoli

  • Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
  • Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli’s glucosinolates, and they help control the detox process at a genetic level.
  • Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
  • Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

WHFoods Recommendations

Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes. See Healthiest Way of Cooking Broccoli below.

You’ll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Nutrients in
1.00 cup raw (91.00 grams)
Nutrient%Daily Value

vitamin C135.2%

vitamin K115.5%


vitamin A11.3%





vitamin B68%

vitamin B26.4%



vitamin B55.2%





vitamin B14%


vitamin E3.5%


vitamin B32.8%

Calories (30)1%

This chart graphically details the %DV that a serving of Broccoli provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Broccoli can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Broccoli, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

It’s no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli’s unique health benefits. Over the past 5 years, research has made it clear that our risk of cancer in several different organ systems is related to the combination of these three problems.

|Struck by hunger|

Richie Li




Broccoli Post by |WHfoods|

Image credits: Clipofart





Jan 5th, 2013

Looking at myself in the mirror, it is clear that my pecs need major work.  Aside from the pecs, I need to shed a huge volume of fat content near my belly region to  make my lower abdominals visible.  In the upcoming 4 months, I need to focus on reshaping my body.  It will take more than just will and dedication.  Well, if fitness is a journey, I do not think I am even half way.  There is absolutely no reason why I would turn back.

My body is a sculpture, my mind is a creative crafting tool. 

Need work

I am still training dead hard every week from morning to night.  What about you?

Richie Li


Jan 3rd 2012

Today’s feature: NO PAIN NO GAIN

Followed by my biceps and chest work out routine, it is always splendid to finish off the day’s work with small burn-out session. Today’s post-work out routine:

Bicep curls – to failure

Midnight pump

Push-ups – to failure

Push up in motion

Push up in motion

push up in motion

push up in motion

Burn-out allows me to fully utilize my remaining energy for the day.  Much like a rechargeable battery, we must use up the remaining power before recharging.  Today may be painful day but a burn-out is usually a good way to end my day.  Now I need a good night sleep.

Richie Li