Reboot and Revive
reboot & revive June 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 Energizing yoga flow. Try to walk in the morning and reduce your time in public transports.
Food
A bowl of berries, soft scrambled eggs with 3 egg whites and one yolk, 1 raw carrot cut in sticks.
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 chili Steamed asparagus 2 tablespoons of coconut or almond/cashew yogurt. Make some extra turkey chili and store in the fridge in a sealed container.
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 chamomile tea for good sleep.
Food
Dinner: Halibut teriyaki served with Paleo seaweed salad.
Bake a loaf of Seed bread. Let it cool down, cut it in slices, and store half in the fridge, the other half in the freezer – place the slices on a flat surface over baking paper, once frozen, you can put them in a freezer bag.
Prepare some Dairy free chia pudding for breakfast.
Hydration:
Make sure not to drink too much at night. You can have a cup of chamomile tea for good 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, go for Glutes, legs and inner thighs and go for a walk if you can.
Food
Breakfast: A bowl of berries and dairy-free chia pudding.
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: Seafood salad with a slice of Seed bread.
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 relaxation 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. You can have a cup of fennel tea or peppermint tea to aid digestion.
Food
Dinner: Indian lamb curry with steamed broccoli and 3 tablespoons of cooked quinoa. Make some extra lamb curry and store it in the fridge in a sealed container. Have 2 tablespoons of Mint & Cucumber Dairy-Free Raita on the side (store the extra raita in the fridge).
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 epson 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.
Movement
After your tea, do the Full body + Stretch and go for a walk if you can.
Food
One apple, 3 slices of smoked salmon, one toasted slice of seed bread, 2 tablespoons of mint and cucumber raita.
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
Chicken Marbella (make some extra and store in the fridge in. a sealed container). Salad with Apple cider vinegar and olive oil salad dressing.
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 Do not edit yourself. 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: Sumac baked cod with Roasted carrots and parsnips with cumin seeds (make a large portion and store the leftovers in the fridge in a sealed container).
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 Upper body & core, and try to walk in the morning.
Food
Breakfast: A bowl of berries Omelette: mushrooms, basil, chives.
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: Wild salmon spread with 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 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.
Food
Warm up the leftover Chicken Marbella in a saucepan and pan fry a handful of green beans for three minutes on medium to high heat.
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 Stretching and try to walk in the morning.
Food
Breakfast: 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: Leftover Turkey chili, steamed broccoli, 2 tablespoons of coconut, almond or cashew yoghurt.
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. You can have a cup of rose bud tea for calmness.
Food
Dinner: leftover Roasted carrots and parsnips with cumin seeds, leftover Indian lamb curry.
Hydration:
Make sure not to drink too much at night for optimal sleep. You can have a cup of rose bud tea for calmness.
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.
