Something That’s Been on My Heart

clipart-medical-pulse-512x512-a71aTonight, I won’t be talking about exercise. Don’t worry! I’m not slacking; each time I rise from my chair, for the first ten steps or so I walk as though my legs are strapped to boards. My sore thigh and abdominal muscles testify that I’ve worked them pretty hard.

Neither Vern nor I stretched out enough after Faithful Workout’s killer leg and abdominal routine that we whole-heartedly participated in Saturday evening. And now, we’re paying the price for our oversight and learning a good lesson–after putting them through their paces, muscles need some T.L.C.

There’s something of greater importance on my heart than exercise and nutrition that I want to talk with you about.

Many years ago, I was diagnosed with Chronic Fatigue Syndrome, possibly the result of the Epstein Barr virus of which I tested positive.

For five years, my energy level was so low that a simple activity like brushing my teeth drained the little strength that I had. During that season, I visited doctors, a nutritionist, and I spent hundreds of dollars on health products.

Eventually, I found a nutritional supplement that alleviated my suffering. But if I stopped taking it, my energy level did a nosedive into a dark and scary pit.

I wish I could describe the intense joy that I experienced on the day when the Chronic Fatigue suddenly vanished. It was as if someone gave me a second chance at living.

Nutrition, lots of good water, exercise, some sunshine, and rest were beneficial, but these things didn’t cure me.

How did I get well? My miracle came from the Lord as a direct answer to prayer.

If you have chronic poor health and have done all that you can to find a cure, I want you to be encouraged. Miracles happen for other people, and they can happen to you.

Put your trust in the Lord and pray. A person who learns how to pray and to rest in the knowledge that God hears prayer is a person who has learned to be without fear.

Fear, anxiety, and worry–typical conditions of modern society–contribute to disease. At the opposite end of the spectrum is faith. Trusting in God contributes to improved quality of living, and is beneficial for this life and for the one to come (1 Timothy 4:8).

So, as we each pursue better health, let’s remember to keep going after God.

Wishing you all the best,


Clown Aerobics ~ Repost

Photo, free public domain

Photo, free public domain

This evening, Vern and I exercised to an aerobics video. It’s a good thing we were the only ones in the room. We looked like a couple of clowns doing a comedy routine. But we got our heart rates up, and that was the goal. Before I write further about this, I’ll share what has inspired us to begin the New Year with an exercise program.

(Originally posted Monday, 1/05/2015)

I’m on a quest to understand cholesterol and to find a natural way to bring my LDL number into a healthy range. Since my doctor wants me to go on a statin (cholesterol lowing medication), and I’m uncomfortable with the idea, I researched options. I asked the Lord what I should do and I was led to exercise 30 minutes a day, six days a week.

Moderate exercise is something that we all should add to our daily routines. Movement makes us feel better, and when we feel better, our perspectives on life improve. There’s a lot of science behind what the benefits are to getting your heart rate up. This leads to the honest question, Why wouldn’t you want to exercise? It’s free. It’s probably one of the best ways to feel better. Studies indicate that it adds days and weeks and even years to lifespans.

Yesterday, I walked and jogged for a little under 30 minutes. Really, I get bored pretty fast walking around the ranch. It’s the same scenery, the same routine, the same pavement, the same fence lines. I think you get the point. But while walking / jogging at home can be a bit monotonous, I’m also grateful to the Lord to live in such a beautiful and serene place, and I admire the beauty, and use the time to talk to Him.

I’ve wanted to try aerobics again, but in our rural community exercise programs are limited to Zumba, Pilates, weight training, and a small local gym. Years ago, I took a step aerobics class with a group of women and enjoyed it. So, this evening, my husband and I found an aerobics workout routine on Youtube, and for 35 minutes we clumsily followed the agile and coordinated instructor.

The music was a fast tempo with Christian lyrics. Our exercising resembled clowns jumping, kicking in all directions, and jogging in place while trying to move their arms and knees in sync with the instructor’s movements.  We flailed, but we moved, and we took in great quantities of oxygen, and our heart rates increased. We also laughed, but not at each other (I say with a wink. Vern was really quite funny. I’m sure I was, too).

We decided to give this aerobics thing another try. It was far too much fun to not do it again. And, who knows, we might even figure out how to move like our instructor. It never hurts to try.

If you’d like to join us, here’s a link to the routine that we’ll work out to tomorrow. There are four levels on it, super slow, slow, medium fast, and super fast. At some point, the instructor works certain muscle groups with a long stretchy band. Vern and I used hand weights because we didn’t have giant rubber band things, like those on the video. Hope you have as much fun with this as we did. Here’s the link to Faithful Workouts Fitness Video,

The point of all of this is to share some ideas with you in the hopes of encouraging you to pursue a healthier lifestyle. And remember to practice gratitude and keep going after God. He loves you beyond words.

Pamela Koefoed

This is not a Diagnosis, a Cure, or a Treatment Recommendation.

Yikes! My doctor gave me the news I had hoped to never hear. He said I have sticky-icky cholesterol [the LDL kind] in my blood. Lab results indicate that my cholesterol numbers are more like what you’d expect from someone who lives on fried foods and tons of donuts, and other delicious things soaked with unhealthy fats. Fortunately, I’m not a big fan of those kinds of foods.

How did I end up with too much LDL then? Heredity. My mother had high cholesterol, as did her dad. As far as I know, no-one on her side of the family had heart disease. This makes me question the LDL panic that has swept our nation over the last decade, and whether or not it’s the true culprit behind hardening of the arteries and coronary disorders.

Like most every doctor on the planet with a patient who has high LDL, mine recommended that I take a cholesterol lowering medication. I respect his counsel and expertise, but I also know that there are alternatives to many prescription drugs.

In pursuit of answers, I read reports and study results concerning cholesterol’s link to heart disease and strokes. As it turned out, finding the truth was a bit like attending a political party debate where both sides know that they are right, and everyone listening to them wonders who to believe.

To my total chagrin, the heart disease villain hides behind mounds of reports and studies, theories and healthcare philosophies. In comparison, a “natural” treatment was easy to pinpoint.  At least, there’s consensus among healthcare practitioners about what works and what doesn’t work.

Not wanting to keep such a good thing to myself, I’m taking the information I gathered from hours of tedious reading and summarizing it into something that I hope you will find helpful and not boring.

Each of the alternatives on here are shown in multiple studies to build heart health and get those cholesterol numbers to a range that keeps doctors smiling. These “natural remedies” may not work for everyone, but they work for a lot of people. This being the case, I’m giving them a try. For some accountability, I’ll write again to let you know how it’s going. And, who knows, maybe this will encourage you in your pursuit of improved health.

There are literally thousands of articles, and dozens of studies that have been conducted on this whole topic of cholesterol management and treatment alternatives. From the pages and pages of material that I read, I’ve narrowed the mountain of information down to five important steps that can significantly contribute to healthy cholesterol, strong hearts and arteries. Here they are: 1. The mineral Magnesium, preferably as Magnesium Taurate.  2. A low sugar and starch free lifestyle. 3. Low amounts of saturated fats. 4. Moderate exercise, thirty-minutes a day, 6x/week. 5. Krill oil supplement

Over the next couple of weeks, I’ll begin implementing each of these 5 steps. I think the hardest ones for me will be consistently exercising and keeping sugars to a minimum. Eliminating starches might be a bit tricky, also because my husband likes his potatoes and pasta.

Here’s a little more information from the studies and reports:

  • Magnesium: in some ways, it acts like a low dose “natural statin” without harmful side effects and is excellent for overall health. [A little more about statins and Magnesium in a second]. Typically, a life style improvement is also needed along with Magnesium to adjust especially high cholesterol levels to a range accepted by most physicians.
  • This brings us to the second step that my husband and I are making; reducing starches and sugars. Starches convert to sugar during digestion, and sugar of all types contributes to cholesterol production.
  • We’ve all heard about the dangers of saturated fats. The liver coverts it to cholesterol. Eliminating all fats is a bad idea, as the human body needs some fat for energy. The kind of fats most recommended are monounsaturated, polyunsaturated, and Omega 3.
  • The next step is something I’m sure most of you relate to. It’s a need for more physical activity. I’m getting my heart rate up by doing something that is not on my list of favorites. If you see a woman jogging for three-minutes and then walking for six, and jogging for three more and walking for another six, and then jogging, etc.—that’s me. This type of exercise is where it’s at for a woman who has run fewer times than I’d like to admit in the past 20 years.

Moderate activity, such as fast walking, jogging, dancing or aerobics greatly reduces LDL and improves HDL cholesterol (the good kind).

  • Lastly, a Krill oil supplement. According to the US National Library of Medicine National Institutes of Health, “Krill oil 1-3 g per day (BMI-dependent) was found to be effective for the reduction of glucose, total cholesterol, triglycerides, LDL, and HDL, compared to both fish oil and placebo.”

To sum it up, Magnesium and Krill oil are excellent supplements for coronary and heart health. When combined with exercise and a low sugar, low saturated fat meal plan [notice I didn’t say diet], my LDL cholesterol should drop to healthy levels.

The Nitty Gritty of Statins: they are produced by pharmaceuticals and are cholesterol lowering medications. Something that I found interesting is that Red Yeast Rice is a natural low dose statin and is the base ingredient in two popular statin drugs.

While the good news is that statins work for most everyone; the bad news is that prescription medications containing statins and Red Yeast Rice deplete the body’s natural CoQ10, a vital nutrient for healthy brain and heart health. For this reason, many health professionals recommend that those who take cholesterol lowering medications and those who take Red Yeast Rice also take a CoQ10 supplement.

Where Spirituality Fits in all of This: When I first heard about my lab results, I was discouraged, but later I was encouraged while remembering a miracle that I witnessed a number of years ago. While ministering in Northern California, a gentleman in the congregation came forward to receive prayer for his high cholesterol. In answer to prayer, the Lord did a miracle for him. Days later, his wife told me that he no longer has high cholesterol and he was even able to go off of his medication. For this I’m especially grateful.

Faith and prayer are essential for wholeness. In over 15 years experience as a minister, my team and I have witnessed hundreds of people testify of complete relief from all sorts of symptoms following prayer. Seeing men and women who had suffered with chronic conditions instantly free through God’s power is one of the greatest joys of my life.

It’s so easy to over focus on working hard and doing all the “right” things to be healthy, but forget that our relationship with God has to be a priority if we are going to be whole and happy individuals. So, I’m closing this article with one final word of encouragement.

Pray daily. Prayer is communication with God, the Creator. It won’t do you any good to worry about the big and little things in life; roll them over onto the Lord and leave them there. He loves you with a love that is so huge as to be immeasurable.

And now for that boring disclaimer that is at the end of every health related article. Of course, I’m not a health care professional, and this little bit of writing is not a health claim, a health cure, or a health prescription. If you choose to go off of statins, you might want to see if your doctor will work with you. The only prescription that I will give is one for life—have faith in God and pray for all needs.

Pamela Koefoed

  1. Why Krill Oil is Good for Your Health,
  2. Low Magnesium Linked to Heart Disease,
  3. Nutrition and Healthy Eating, Dietary Fats: Know which types to eat,
  4. Evaluation of the effects of Neptune Krill Oil on the clinical course of hyperlipidemia,
  5. Dr. Sinatra, CoQ10 Facts: What You Should Know,
  6. University of Maryland Medical Center, Coenzyme Q10,