Reboot and Revive
reboot & revive October 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 Full body – beginners level. Try to walk in the morning and reduce your time in public transports.
Food
Breakfast:
One apple cut in slices,
Easy Vegetable Shakshuka.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
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:
Slow cooker chicken soup served with boiled quinoa. Make some extra quinoa and soup, store in the fridge.
Extra
Bake Zaatar bagels, store in the fridge.
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 Core, glutes and lower back, and go for a walk if you can.
Food
Breakfast:
Cut 2 Zaatar bagels cut in half, spread a teaspoon of mayonnaise (store-bought is fine) and layer with sliced cucumber and smoked salmon.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch:
Turkey and beef skewers (make 2 extra and store them raw in the freezer).
Quinoa taboulé (use leftover quinoa to make it.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Routine for after over-indulging. Go to bed around 10 pm (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:
Pan-fried cod with cherry tomatoes,
Ratatouille (make some extra ratatouille, store in the fridge).
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 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 Stretching & Meditation and go for a walk if you can.
Food
Breakfast:
warm up the leftover Ratatouille in a pan, crack two eggs on top and sprinkle fresh basil or parsley on top.
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:
Slow cooker chicken soup with boiled broccoli on the side.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Relaxing breathing technique. Go to bed around 10 pm (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:
Beef Stroganoff,
Roasted butternut squash soup sprinkled with Roasted seed mix.
Make some extra beef, soup, and seed mix, 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 Full body + arm burn, 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 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6pm.
Food
Lunch:
Baked salmon (make extra and store in the fridge)
Leftover Roasted butternut squash soup, 1 zaatar bagel.
Extra
Defrost the Turkey & beef skewers for dinner.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the stress reducing meditation. Go to bed around 10 pm (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 rosebud tea for calmness.
Food
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 plank routine 4 and try to walk in the morning.
Food
Breakfast:
2 boiled eggs drizzled with olive oil, a handful of cherry tomatoes, olives.
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:
Waldorf salad,
leftover Baked salmon.
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:
Leftover Beef Stroganoff with steamed green beans on the side.
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
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.
