Reboot and Revive
reboot & revive July 2021
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation/prayer first thing after waking up.
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the arms,abs and obliques.
Try to walk in the morning and reduce your time in public transports.
Food
Breakfast: a bowl of berries, Easy vegetable shakshuka.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch: Lambs lettuce with radishes and avocado, Turkey & beef skewers.
Make extra turkey and beef skewers and freeze leftover (raw).
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the stress reducing meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of chamomile tea for good sleep.
Food
Dinner: Apple and paprika chicken, Broccoli and kale soup.
Make extra and store extra soup and chicken in the fridge.
Bake a Flax & Chia Light Banana Bread. Store in the fridge once cooled down.
Hydration:
Make sure not to drink too much at night.
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation/prayer first thing after waking up.
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the glute strength and go for a walk if you can.
Food
Breakfast: a bowl of berries and two slices of Flax & Chia Light Banana Bread.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch: Coronation chicken salad with chicken leftovers.
Serve with chopped endives and cherry tomatoes, dressed with apple cider vinegar, olive oil, salt and pepper.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of fennel tea or peppermint tea to aid digestion.
Food
Dinner: Asian beef stir-fry.
Bake Paleo bagels and store in the fridge once cooled down.
Hydration:
Make sure not to drink too much at night. You can have a cup of fennel tea or peppermint tea to aid digestion.
Extra
Take a bath with Epsom salts (using 1 cup of Epsom salts and soak in it for 20 minutes).
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up.
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Food
Breakfast: one apple cut in slices and sprinkled with cinnamon, Persian herb omelet.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch: Easy tuna salad with one Paleo bagel.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Relaxing breathing technique. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night for optimal sleep.
Food
Dinner: Broccoli and kale soup leftover,
Baked salmon (bake extra salmon and store in the fridge).
Hydration:
Make sure not to drink too much at night for optimal sleep.
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up.
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Abs, glutes and legs, and try to walk in the morning.
Food
Breakfast: 1 bowl of strawberries with chopped mint, 2 slices of Flax & Chia Light Banana Bread.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch: Salmon and quinoa poke bowl with leftover salmon.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to A simple tip for happy relationships. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of rose bud tea for calmness.
Food
Dinner: Lamb shank, artichokes and preserved lemons tagine. Make extra and store in the fridge.
Hydration:
Make sure not to drink too much at night.
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up.
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Stress reducing yoga flow and try to walk in the morning.
Food
Breakfast: Soft scrambled eggs (one yolk, 3 whites), 1 Paleo bagel, 1 carrot and 2 celery stalks cut in sticks.
After breakfast, take some Turkey beef skewers out of the freezer so they defreeze.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch: Turkey beef skewers with Super greens salad.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night for optimal sleep.
Food
Dinner: leftover Lamb shank, artichokes and preserved lemons tagine.
Hydration:
Make sure not to drink too much at night for optimal sleep. You can have a cup of rose bud tea for calmness.
Extra
Take a bath with Epsom salts (using 1 cup of Epsom salts and soak in it for 20 minutes).
Snacks
If you have a dip in the afternoon, you can snack on:
- Leftover chicken and a raw carrot
- Two slices of smoked salmon and half a cucumber
- A slice of light banana bread
- A cup of herbal tea and a sliced apple
- A cup of herbal tea and a handful of berries
- A cup of herbal tea and 10 almonds
- Pickles
- If you have extreme sugar cravings, you can have an anti-craving shake
If you can last without snacking, great but don’t force that if you are desperate to eat.
This week’s shopping list
Oils/herbs
Animal protein
Fruit/Vegetables
Other
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Frequently Asked Questions
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
