Reboot and Revive
reboot & revive March 2022
Sleep & Mental Wellness
Wake up before 8 am (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 Yoga Routine – Beginners and go for a walk if you can.
Food
Breakfast: Dairy-free Chia Pudding, a handful of mixed berries (strawberries, raspberries, blueberries).
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: Baked Salmon, Sauteed Brocoli
and Onion.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts and listen to the Evening bath 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
Dinner:
Slow Cooker Lamb Shanks, Charred Zucchini, Sweet Potato Mash.
Make some extra Sweet Potato Mash and store in the fridge.
Sleep & Mental Wellness
Wake up before 8 am (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, arms & obliques, and try to walk in the morning.
Food
Breakfast: A sliced apple,
5 Sweet Potato Blinis (using leftover Sweet Potato Mash),
3 slices of smoked salmon, fresh dill.
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: Turmeric Chicken, Lamb’s Lettuce with Radishes and Avocado.
Make some extra chicken and store in the fridge.
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.
Food
Dinner: Beef Stronagoff and Roasted Jerusalem Artichokes (Sunchokes) with Salsa Verde.
Sleep & Mental Wellness
Wake up before 8 am (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 Full Body Stretch and Strength Routine, and try to walk in the morning.
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: Turmeric Chicken (leftovers), served with steamed broccolini.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Mental health: the basics masterclass. 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: Asian Prawn & Zucchini Stir Fry with some cooked quinoa on the side, cook some extra quinoa.
Sleep & Mental Wellness
Wake up before 8 am (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 – Back and Gut Health, and try to walk in the morning.
Food
Breakfast: Light Blueberry & Banana Bread with a cup of fresh or defrosted berries (blueberries, raspberries, strawberries).
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: Sumac Baked Cod & Charred Broccoli, Soup: Leek, Zucchini, Spinach (make extra quanitity for later).
Sleep & Mental Wellness
Do your evening meditation in bed and practice this 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 rose bud tea for calmness.
Food
Dinner: Chicken and Vegetable Tagine, Quinoa Stir-Fry (using leftover quinoa).
Make an extra serving of tagine and store in the fridge.
Sleep & Mental Wellness
Wake up before 8 am (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 Inner thighs, glutes and legs and try to walk in the morning.
Food
Breakfast: Zucchini and Oyster Mushrooms Omelet,
an sliced apple sprinkled with cinnamon.
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: Asian Beef Stir Fry with steamed green beans on the side.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts and listen to the Evening bath 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 fennel tea or peppermint tea to aid digestion.
Food
Dinner: Chicken and Vegetable Tagine leftovers, with Leek, Zucchini, Spinach soup leftover.
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
Google Chrome translates the text; therefore, you can choose the language of your preference to read the text. The videos will still be available only in English.
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.
