- Frederic's Update:A coconut overdose...

I have a lot of goodies for you today.

Recently, I had the chance to visit many islands in the South Pacific, such as Tahiti and Bora Bora, and I wrote about my trip in my Blog.

But more importantly, I wrote about the “secret psychology” of making dreams happen, and how recent changes in the world can make it possible for you to create the life that you want.

To read these articles in my blog, go to this link.

Also, I recently launched an audio version of this e-zine. In this audio version that you can listen anywhere, I expand on recent topic found in this e-zine.

To download your first AUDIO edition of Pure Health & Nutrition, go to this link.

Today, I'm concluding the series on how to *release* or gain wei'ght.

Next week is the official launch of our 30-Day Body Enlightment Coaching Program - where I will take 65 people on a 4-week system to *release* lots of body fat, get in shape, and get a fresh new start.

I'm really excited about this since it's something people have been requesting for years! I know the problem isn't always getting the information — but it's finding a system and getting the support to apply it and get results!

Yours for health and success,

Frederic Patenaude

PS: To tell a friend about this e-zine and my website, Go to this link

To answer the question of the week, go to this link!

Or how fit or healthy you are...

Perfect Health is your birth right!

Discover the Perfect Health Program HERE

Part 4 of 4

by Frederic Patenaude

To read part one of this article, follow this link.
To read part two of this article, follow this link.
To read part three of this article, follow this link.

In this article and e-zine, some characters (', *) have been added to some words to avoid triggering anti-sp'am filters. Thank you for your understanding.

If you're like most people, I'll bet you're frustrated about what you see on the scale. Either you'd like the numbers to be lower, or higher. But chances are that you've experienced the difficulties in trying to achieve your ideal physique!

In this final lesson of the series, I would like to offer you basic menus so you can get an idea of what an ideal raw food diet can look like; if you want to *release* pounds, or gain some, this is the plan.

This will just give you a general idea; in our 30-Day Body Enlightement Program we will give you *daily* menus and recipes.

Basic Menu for Releasing Wei'ght

*Morning*: Have you done your morning exercise? If so, then have a green smoothie composed of about 2-4 cups of fruit and 1-2 cups of greens. For example, 1 mango, 1/2 papaya and 1 banana blended with a big handful of kale and lettuce leaves. Morning can also be a mono-fruit meal (for example, all the peaches you care for), or a fruit salad, or a fruit soup. There are many possibilities.

*Lunch*: For a transitional diet, I suggest a big salad with a tasty raw dressing, accompanied by a starch or protein of your choice. The salad should be at least 70% of the meal or more.

With the diet that I recommend, I suggest instead another meal of fruit, green smoothie, or a green salad with fruit. You should eat enough so that you are satisfied and not hungry after the meal.

*Dinner*: The transitional menu would be similar to lunch, but with variation. (For example, have some steamed vegetables instead of the salad.) A more ideal diet for detox and wei'ght change would be a raw meal.

Limit fat to half and avocado or 2 tablespoons of nuts. Here's a great dressing: 1 cup mango, 1 cup tomato, 1 tablespoon balsamic vinegar. Yum! You can have a dense green smoothie or fruit smoothie for dessert.

Basic Menu for Gaining Mass

For gaining mass, the basis of the program will be strength training. Here's a suggested menu. (The exact quantities will depend on many factors.):

*Morning*: After exercise, have a big banana smoothie.

*Lunch*: Either fruit meal with greens, or 32 to 64 ounces of green smoothie or fruit smoothie.

*Snack*: Same as lunch, but perhaps smaller quantities.

*Dinner*: Start with either a green smoothie, a fruit smoothie, or fruits. Follow 30 minutes later with a big salad with 1 avocado in a dressing, or 3-4 tablespoons of nut butter.

Alternatively, you can have a salad first (with fat), and follow with potatoes, steamed veggies, or other cooked foods.

Motivation to Succeed and the System

In all the lessons in this series, I have demystified a lot of false information about wei'ght, and given you plenty of useful tips for coming up with a better plan for success.

Although there is a lot more to say on this topic, you probably know enough to get started.

However, the missing ingredient is also the one that makes the cake hold together, so to speak. I am of course talking about *motivation* and how to incorporate everything you know into a *system*.

Chances are that you already know quite a bit about what you need to do in order to get fit, improve your diet and improve your health.

The problem is first, to find the motivation to put into practice what you've learned, and then to be able to incorporate the elements of fitness, psychology and diet into a system that works because it has become *part of your lifestyle*.

Do you have to summon super-human motivation in order to brush your teeth before going to bed? If you're like most people, probably not, because this is a habit that has been part of your daily routine since you were a little kid.

The same could happen with eating a healthy raw-food based diet, exercising everyday, overcoming cycles of binging and cravings, and all of the things that are necessary for you to achieve your ideal physique.

Unfortunately, this motivation is hard to find on your own, so that's why I encourage you to find a coaching program, or at the very least a “success buddy” who will support you and guide you in the process.

Your goal is to incorporate all of the things you already know you should do into one easy system that you can follow for the rest of your life, rather than trying to find the latest gimmick that you'll give up shortly after.

Want to Use This Article In Your Website or E-Zine? You can, as long as you include this blurb with it: "Frederic Patenaude, is the author of the best-selling e-book “The Raw Secrets”. He is currently giving away fr'ee access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.

Because I know how difficult it can be to achieve these great results, I will be announcing a 30-day program for those wanting take it to the next level and *release* lots of body fat, get in shape, and get a fresh new start.

This won't be everybody, just for those who want to experience rejuvenation and success and are ready to commit to it for 30 days.

The program starts in May and be available starting next week!

NOTE: I will only take 65 participants so if you want to join, you need to sign up for the priority announcement list.

Watch in awe as the Green for Life helps you shed pounds, overcome deficiencies, reverse signs of aging and make you feel just awesome!


Go to this link to find out more.

"Get Started on the Raw Food Diet With the Most Complete Kit of Resource Available Anywhere!"

Kickstart your health, and find out exactly how you can use the power of raw foods to experience:

Boundless energy, Detox and rejuvenation, Reach your ideal wei*ght.

Go to this link to find out more

*How to S ave Thousands of Dollars in Dentist Bills*

Would you like to find out all about a simple method to help prevent and heal a series of dental problems? Go to this link

*How to Learn Any Language*

My quick and easy method for learning any language effectively: Go to this link