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Ernährungsberatung Schorndorf


natürlich anregen

# Aktiv & voller Energie durchs Leben

Unser Stoffwechsel (= Metabolismus) bezeichnet die Gesamtheit der biochemischen Vorgänge, die in unseren Zellen ablaufen. Dazu zählen zum Beispiel Nährstoffe aus unserer Nahrung aufzunehmen (zu resorbieren), Energie bereitzustellen wenn unser Körper sie braucht (durch Kohlenhydrate, Fette und Eiweiße) oder auch Abfallstoffe aus dem Organismus heraus zu transportieren. Hierzu nutzt unser Körper Nährstoffe die wir ihm zuführen über unsere Ernährung, als auch die zu Verfügung stehenden Reserven (zum Beispiel das Fettdepot, Glykogenspeicher in Muskeln, Leber). Die Verdauung ist eine Vorstufe unserer Stoffwechselprozesse, wird jedoch oft gleichgesetzt mit unserem Stoffwechsel. Es gibt auch nicht nur einen einzigen Stoffwechsel in unserem Körper, sondern viele verschiedene. Der Stoffwechsel dient dem Aufbau, Abbau und dem Ersatz bzw. Erhalt unserer Körpersubstanz (Baustoffwechsel). Er ist ein komplexes Netzwerk von einzelnen Reaktionen, Reaktionsgruppen die unmittelbar aufeinander folgen z. B. Stoffwechselwege.

In jeder lebenden Zelle laufen verschiedene Stoffwechselprozesse & auch Energiewechselprozesse ab.

Dabei unterscheidet man im Körper 2 Wege:

  • Aufbauender (anaboler) Stoffwechsel

  • Abbauender (kataboler) Stoffwechsel

Stoffwechselprozesse in Bezug zu unseren Nährstoffen:

  • Zuckerstoffwechsel

  • Eiweißstoffwechsel

  • Fettstoffwechsel

Natural metabolic activation

# Active & full of energy through life

# detoxify naturally & healthy lifestyle

# Tips for your metabolic activation

Our metabolism (= metabolism) describes the entirety of the biochemical processes that take place in our cells. These include, for example, taking in nutrients from our food (resorbing them), providing energy when our body needs it (through carbohydrates, fats and proteins) or transporting waste materials out of the organism. For this, our body uses nutrients that we supply through our diet, as well as the available reserves (for example fat deposits, glycogen stores in muscles, liver). Digestion is a preliminary stage of our metabolic processes, but is often equated with our metabolism. There is not just one metabolism in our body, but many different ones. The metabolism is used to build up, break down and replace or maintain our body substance (building metabolism). It is a complex network of individual reactions, reaction groups that immediately follow one another, e.g. B. Metabolic pathways.

Various metabolic processes and energy exchange processes take place in every living cell.

There are two different ways in the body:

  • Building (anabolic) metabolism

  • Degrading (catabolic) metabolism

Metabolic processes related to our nutrients:

  • Sugar metabolism

  • Protein metabolism

  • Fat metabolism

Hormones and enzymes are important for metabolic processes, as the processes are controlled by the hormonal and nervous system. The most important metabolic organ is our liver (the main task is the detoxification function).

You should refrain from expensive metabolic cures.

You can naturally stimulate your metabolic processes yourself.

Your body is good the way it is!

Our food contains all the nutrients we need.

Don't let yourself be unsettled

Food supplements for an "optimized" metabolism are not necessary!

What role does your hormonal balance play

in relation to your metabolism?

A healthy diet adapted to your needs, exercise, relaxation phases and stress reduction as well as sufficient sleep help you to bring your hormonal balance into balance and keep it so that a constant leptin level can be achieved and leptin resistance can be prevented. This can prevent food cravings and increase your success in losing weight.

Hormones that are important in relation to metabolic activation:

  1. Insulin regulates blood sugar levels

  2. Glucagon breaks down fat

  3. The hunger hormone ghrelin = hormone of the yo-yo effect, appetite stimulation, regulation of food intake

  4. Leptin helps you lose weight = feeling of satiety after eating, suppresses appetite

  5. Adiponectin regulates satiety and food intake

  6. Cholecystokinin makes you feel full

  7. Thyroid hormones regulate your basal metabolic rate

  8. Adiponectin regulates hunger and energy metabolism, insulin sensitivity

  9. CCK cholecystokinin triggers satiety, neurotransmitter function

  10. NPY neuropeptide Y controls hunger & anxiety

  11. Oxytocin inhibits food intake

  12. Obestatin regulates food intake, counterpart to Grehlin, reducing appetite

  13. GLP-1 / PYY dependent on food intake, reduces caloric intake

  14. Brain derived neurotrophic factor (BDNF) regulates hunger & energy metabolism, persistent hunger

  15. pancreatic polypeptide regulates appetite & energy expenditure

Are you in a calorie deficit and still not losing weight?

Reasons could be:

  1. Water retention

  2. Hormone fluctuations

  3. Wrong weighing (same time!)

  4. Too much stress - the stress hormone cortisol

  5. Lack of thyroid hormones (hypothyroidism)

  6. Too high expectations of the calorie deficit: In order to lose one kilo of pure fat, you have to save about 7000 calories

  7. Too little sleep and regeneration

  8. Gut contents, carbohydrates and salt

  9. Weight gain through building muscle

  10. Wrong calorie deficit

  11. Unused natural fat killers

  12. You are overlooking hidden calories

  13. Snacking

Your individual total energy requirement

The basal metabolic rate is the energy expenditure during complete rest. This means the basal metabolic rate. In addition, there is the energy requirement for your physical activity. The energy requirement corresponds to the amount of food energy that is required for a balanced energy balance. The energy balance is balanced when the energy input corresponds to the energy consumption. How much energy the body consumes is very variable from person to person and also with a person: It depends on the current body weight, body composition, gender, age, state of health, ethnic origin and the ambient temperature and, to a large extent, on physical activity . Additional energy is required during pregnancy and breastfeeding as well as growth in infants, children and adolescents.


In common parlance, “calories” is used in connection with nutrition when energy is meant. Calories (cal) and joules (J) are units in which energy is measured and reported. Like every other living being, humans need energy for all processes and functions of their body as well as for physical movement. The vital energy is provided by nutrition - more precisely, the nutrients contained in food, carbohydrates, fat, protein and alcohol. The body burns this energy and converts it into heat and other high-energy compounds.


Units of measure for energy are kilocalories (kcal) and kilojoules (kJ)

1 kcal = 4.184 kilojoules (kJ)


Energy content of our macronutrients: protein, fat, carbohydrates

The energy-providing nutrients in our diet are carbohydrates, fat, protein and alcohol. These nutrients have the following energy content per g:


Protein 17 kJ (4 kcal)

Fat 37 kJ (9 kcal)

Carbohydrates 17 kJ (4 kcal)

Alcohol 29 kJ (7 kcal)


Some of the dietary fiber is broken down in the colon (large intestine) by intestinal bacteria into short-chain fatty acids, which can represent an additional source of energy. That is why fiber also provides energy, 8 kJ (2 kcal) per g.


General tips for your metabolic activation!

  • The best nutrition for your individual needs

  • Healthy balance of body - psyche - spirit = healthy lifestyle

  • Provide relaxation in everyday life

  • Take time for yourself!

  • Practice mental hygiene: mindfulness training, mental training, gratitude for your own life LIFE

  • Live the life you want

  • Be proud of yourself!

  • Think positive!

  • Avoid stress

  • Drink a lot at least 1.5 liters of liquid per day, if possible> 2 liters (calorie-free drinks)

  • Drinking green tea is beneficial

  • You can also add some apple cider vinegar or lemon juice to your drinks (has an alkaline effect) & supports detoxification

  • Use plenty of hot herbs & spices (e.g. chilli, pepper, ginger, turmeric, garlic)

  • Consume enough protein: Eat protein sources such as yogurt, milk, cheese, low-fat meat and meat products, fish and fish products, eggs, legumes, vegetarian alternatives, soy, tofu etc. with every meal.

  • make sure you get enough exercise, preferably in the fresh air

  • get enough sleep

  • Supply of antioxidant nutrients

  • Supply of essential nutrients such as B. the right oils and thus fatty acids (omega 6 and 3 fatty acids in the right ratio)

  • Eat enough vegetables (> 400g / day) and fruit (approx. 250g)

  • good body weight, try to avoid being underweight and overweight

  • No nicotine

  • Better to avoid alcohol

  • less salt  Use (NaCl), especially if you have high blood pressure

  • Indulgence poisons in moderation, for example no more than 4 cups of coffee per day

  • Avoid sugar and foods rich in sugar

  • Sufficient supply of vitamins and minerals: Magnesium, for example, is an important enzyme component & is involved in hundreds of metabolic processes & is contained in whole grain products, oatmeal, broccoli & nuts, for example

  • avoid irregular meals

  • make sure you have a regular supply of energy from high-quality foods

  • Avoid fast food

Release blockages, meet your fears, find places of strength.




You can!

F low Y our M ind

I support you to find YOUR F low!


I am looking forward to your request.

Learn more about a basic anti-inflammatory diet

Früchte und Gemüse
Citratzyklus, Glykolyse, Proteinkatabolismus, ATP, Energiegewinnung, Pyruvat, Acetyl-CoA, Energie, Ketosäuren, NADH, ß-Oxidation
Ernährungsberatung Sarah Mörstedt
Ernährungsberatung Sarah Mörstedt
Praxis für Ganzheitliche ErSarah Mörstedtährungsbertung & Ernährungstherapie Sarah Mörstedt Diätassistentin Gesundheitspädagogin (B.A.) Diätetik Schorndorf
VDD Sarah Mörstedt Diätassistentin VDD Logo
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