Have Lifelong Wellbeing Newsletter

May 2025

Welcome to the 128th edition of the Have Lifelong Wellbeing monthly newsletter! 

If you are a new reader, please know it's my life's passion to erase pain from the world and empower lives to age with strength, truth, wisdom, and joy. This newsletter is a cherished labor of love and I thank you for allowing me into your inbox each month. I'm humbled by your trust in me to provide content of value and I will continue to strive to that end. 
- Eileen

UPCOMING CLASSES

This Month's LIVE MELT Class: Balance & Core Toning

May 13th at 5 pm Eastern   Recorded if you can't make it live

Join us for a new MELT Class each month! Purchase 5 classes and get a class FREE! Special discount for Academy and paid level Private Club members.

On-Demand Virtual Classes

For those with a challenging schedule ~ recorded classes to access 24/7, INCLUDING an effective four class series for Urinary Incontinence done on your feet and an Age Well With Strong Bones course!

MAY EVENTS FOR HLW ACADEMY STUDENTS

Monthly Reward Event

May 6th at 12 pm Eastern

Special topic, guest speaker, training the first Tuesday of each month. May is expert guest speaker, author, & non-profit leader Sunny Harrison. 

Student Choice Workout

May 6th at 11 am Eastern

The first Tuesday of each month is a unique workout created solely for submitted student request(s). Taught LIVE with Q&A. 

Office Hours with Eileen

May 5th at 12 pm Eastern

This month's teaching: What Builds a Healthy Core - What it means and why it matters for lifelong wellbeing. ~15-20 minute teaching followed by Q&A on any pain, aging, nutrition, or health topic!

Want to train in person with Eileen?

Hidden Culprits Behind Back Pain & Exercise Away Aging 

Attend the NHA conference in June! 

Eileen is also presenting in the Virtual Summit

Click HERE for more information. 

This Month's Article

Core Power Part 2

I covered some of the following information in the Unlock Your Core Power event. If you missed that event, please be prepared to learn information that is not mainstream knowledge but should be. If you attended that event, some review AND a few new things shared will make reading worth your while. 

We began this topic last month by looking at:

• what mainstream resources call the Core

• the definition of the Core

• why a strong Core matters for life

• what the mainstream teaches to train the Core

I also asked the following questions; “do these workouts build your core?” AND “is there a risk of
injury?”

We then took a dive into what constitutes authentic movement training for real human function and how much of what we do to be fit is not ideal because it puts us at risk of experiencing things like tendonitis or full-blown injury. We also reviewed eccentric core loading. 

If you didn’t get the HLW April NL and you’re curious about these things, please click HERE for Core Power Part 1.

Now, in Part 2, we’re going to finish this topic by a clarification of how:

• your core loves to train in 3 planes of motion

• everything is connected to core function, even incontinence

• hidden core saboteurs that may keep you from aging really stinkin’ well

We move in 3 planes of motion
The reason we don’t look like robots when we move is because we move in 3 planes of motion at the same time with pretty much every move we make. If you’ve ever seen someone talented in dance, performing the robot, you will see how we look when we only move in one plane at a time. So, why do we limit our training to one plane of motion???

Here are the 3 planes clarified:

• Sagittal Plane: You bend forward and backward and your legs and arms also swing forward and back.

• Frontal Plane: You bend sideways (both right and left) and your arms also move in motions like when you make a snow angel or you’re flagging down a car (arms).

• Transverse Plane: You turn right and left. Your arms and legs also rotate when straight and when bent at the elbows and knees.

Your core includes your abdominals, and they LOVE rotation; however, performing crunches with rotation is NOT ideal. Why? Because you don’t live your life lying on the floor AND this movement doesn’t allow you to first lengthen the muscles to load them before unloading.

Standing upright, loading the front of your body as you lean back and rotate is phenomenal at strengthening your core. Since you live your life up on your feet, doesn’t it make sense to train that way?

I posted a video on my YouTube channel showing a move that challenges your core. If you missed it, you can see it HERE.

You can also strengthen your core with planks that perform movement in 3 planes of motion. Yes, planks with movement instead of that boring, wanting to chew your arm off, way of just counting the seconds hoping you’ll make it to two minutes.

You will authentically load your core during a plank when you drive movement with your pelvis down and up, side to side, and turning. WAAAY better than a static, stare at your watch, plank.

Your abs LOVE rotation! They get engaged to the max when you add rotation to your eccentric loading. Remember, eccentric loading means you’re lengthening your core, not shortening it, by lying on the floor and doing crunches or sit ups.

Adding rotation with extension and/or side bending to core training will radically enhance your performance, not only in real life, but also in sports. Let's look at how that works next.

When you swing a pickle ball racket you engage your core in all 3 planes of motion by turning, bending backward, and side bending. This loads everything by lengthening, creating power, and then you release that power by turning in the other direction, bending forward, and side bending to the other side so you can hit the ball. This could happen in the opposite way depending on whether or not you’re performing a backhand swing or not. The point is, you are using all 3 planes of motion, and your core is being loaded in all 3 planes.

So, why do we mostly train in just one plane? Look at these common core exercises:

• Crunches

• Sit-ups

• Planks with no motion

• Glute bridges

• Dead bugs

• Flutter kicks

• Swimming superman

• Barbell rollout

• Etc…

Yes, there are a few movements taught for core workouts that include rotation; yet they are really outnumbered by all the others AND most exercises are done lying down, shortening muscles. Their is VERY little eccentric loading going on anywhere in mainstream core training resources.

Here is where I really hope you’re paying attention. These mainstream exercises just very well MAY strengthen your abs… BUT, the problem is, when you go to use that strength in real life (like lifting a heavy box overhead onto a closet shelf), you could end up being surprised by sudden back pain or some other unpleasant response. This is because so many of these moves you may have been diligent in doing aren’t authentic human movement and you haven’t prepared your body for R-E-A-L LIFE.

When was the last time you needed to lift something heavy (or push or pull something) while lying on your back?

Everything is Connected to Core Function, Even Incontinence
I think it’s not a hard concept to understand that your core function impacts pretty much every move you make when upright or sitting unsupported. The more difficult thing to see is how incontinence can be a direct result of weak core function.

Since the muscles that support your pelvic organs, including your bladder, are directly impacted by core function, unwanted leakage may be a sign your core is in need of some authentic training. Most mainstream sites list the hips as part of your core. Your hips have a muscle called the obturator internus which connects fascially to the levator ani muscles that support your bladder (and other organs).

This means hip function directly impacts pelvic floor function. 

 Weak hips > weak core > weak pelvic floor > disposable underwear.

I just finished teaching a LIVE, in person, four-class series at the local college on strengthening these muscles while fully clothed and upright. (I also have a virtual version. Click HERE for more information) One of the students in the live class told me her doctor wants to recommend my class to his patients because of the success she’s had from taking the class. She also shared this is the first thing that has helped her…

Training the hips/core and strengthening the muscle’s ability to support a heavy bladder filled with urine without unwanted leakage really works. Yay!

Hidden Core Saboteurs
There are 3 main areas of your body that can wreak havoc almost anywhere and you may never guess where the real culprit exists. These areas include your ankles, your hips, and your trunk. I’ve taught how these areas impact the whole body many times so I won’t go into them here. I do want to share 3 other saboteurs you may not have considered.

 1. Being sedentary

You must do the work. I know this sounds a little crazy, but there are many people who believe they’re too old to build muscle so they don’t do anything. Old and young muscles build the same way. Building muscle requires sufficient resistance, sufficient calorie intake, and sufficient water intake. It’s also important to do the right work the right way. Training your body authentically, as a whole, with REAL human movement is key. Always remember, everything’s connected to everything else.

2. Lack of knowledge
Get expert instruction. First be sure to ask the all important question. How long have they been doing what they do and how many people have they helped? This radically improves your chance of success.

 3. Lack of support

Find a workout partner or join a like-minded community. This keeps your purpose in mind AND scientific data reports your outcomes are seen to be determined by the company you keep. Hmmm…

Next Month: Have a question or topic you’d like covered? Email me and it may be found in June’s Newsletter.

Would you like to locate the core issue(s) of your pain, balance deficits, or weaknesses and learn how to address them with powerful (safe) self-care methods so you can move without pain and age without decline? You can work with Eileen one-on-one! Just ask a question or schedule a consultation via Zoom by clicking the button below.

You CAN resolve pain and age independently by training authentically and nourishing well.

Recipe of the Month

Cauliflower Steaks & Mashed Peas

Modified from eatingbyelaine.com to eliminate the oil. Of course, you can also eliminate the salt depending on your personal food intake choices.

I LOVE, LOVE, LOVE cauliflower! It’s so hearty and creamy and it makes the BEST cream sauce ever... This recipe intrigued me because of the mashed peas and the dairy free sour cream. I can’t wait to hear what you think!

We have a wonderful toaster oven that air fries and air roasts. No need for all that oil :-) You may need parchment paper to prevent sticking, depending on what you’re using. I also don’t use that much salt and my favorite to use when I do is Pink Himalayan.

Cauliflower Steaks

• 2 large cauliflower heads

• 1 teaspoon maple syrup

• 1 teaspoon fine salt (I don’t use this much)

• 1/2 teaspoon black pepper

• 1/4 teaspoon garlic powder

Lemony Mashed Peas

• 1 pound of peas, frozen (I like petite sweet peas)

• 1/2 cup homemade vegan sour cream

• 1 lemon, zested*

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/2 teaspoon pure maple syrup (optional)

Garnishes: freshly ground black pepper, lemon zest, fresh mint leaves and lemon wedges.

Cauliflower steaks

1. Preheat oven to 450 degrees Fahrenheit. 

2. Remove the leaves and stem of the cauliflower but leave the core fully intact. Place the cauliflower on the cutting board (core up) and cut each cauliflower head vertically through the core into two to three 3/4-inch-thick steaks each. Allow the ends of the cauliflower to fall off naturally and set the florets aside for other use (i.e. roasting separately or making cauliflower rice).

3. Use a brush to coat all sides and crevices of each cauliflower steak with maple syrup. (I eliminated the use of oil in this step) Season both sides of each steak with salt, pepper and garlic powder.

4. Arrange the steaks in a single layer on a baking sheet or cast-iron skillet leaving 1-inch around all sides of each steak to prevent them from steaming. You may need parchment paper. Roast (I use my air roast option) for 30 minutes flipping halfway through until golden brown. You can broil for an additional minute or two to help it caramelize. You may need to adjust the time based on what appliance you’re using. When I use our basket tray to air roast there’s no need to flip the food.

Lemony Mashed Peas

1. Bring four cups of water to boil in a medium saucepan over high heat.  Once it reaches a full rolling boil, place frozen peas in the water and cook over medium heat for 3-5 minutes until peas are just tender.  Do not overcook. 
   Overcooking makes them starchy. You lose the natural sweetness. I prefer to steam my peas in a small amount of water. Just make sure you have 1/4 cup to use next.
   
   

2. Reserve 1/4 cup of the cooking water then drain the rest of the liquid through a colander.  Place the cooked peas in a food processor with 1/4 cup of the cooking water.  Add dairy free sour cream (recipe below), lemon zest, lemon juice, salt and pepper to the processor.  Pulse 20-30 times until the pea mixture is chunky but mostly mashed.  Taste and adjust seasonings if desired.  You can also add a couple of mint leaves to this mixture if desired (or save all the mint for garnish which is optional). I don't have a food processor. I use my Vita-Mix on pulse.

For serving, create individual plates with a couple spoonsful of the mashed peas and one to two cauliflower steaks on each plate. Or serve everything on a platter with the entire smashed pea mixture spread out on the serving platter and all the cauliflower steaks fanned out overtop the peas.  Garnish the plates or platter with (optional) freshly ground black pepper, lemon zest, fresh mint leaves and lemon wedges.  Enjoy while the cauliflower steaks are piping hot.

Dairy Free Sour Cream

Makes one cup

The mashed peas only use ½ cup so you can ½ this recipe if you don’t want leftover. Of course, you can buy vegan sour cream and save yourself the extra step to make it.

Ingredients:

• 1 cup raw cashews* (see below)

• 1/2 cup filtered water (use 2/3 cup if you do not have a high-speed blender)

• 1 large juicy lemon, juiced

• 1 teaspoon apple cider vinegar or white distilled vinegar

• 1/4 teaspoon of fine salt (I prefer Pink Himalayan)

Instructions:

1. Place all ingredients in a high-speed blender and blend at the highest speed for 45 seconds. Scrape down the sides with a mini spatula and blend again for 15 seconds. Taste and adjust flavors to taste.

2. Transfer to an airtight container and refrigerate to thicken. You can serve the sour cream right away, but it will have a thinner consistency than if you let it thicken in the fridge.

Notes
*If you have a high-speed blender, you do not need to soak your cashews.  It will still be super creamy without soaking. Some people do like to soak their cashews to make them more easily digestible and to make the nutrients more available. You can soak in water overnight or do a quick soak using boiling water for an hour or two.  Drain and rinse before using them in this recipe. Learn more about soaking cashews here.  

Store leftovers in an airtight container in the refrigerator for 5-7 days.

Want peace & joy instead of fear & stress?