© Christian Verlag/JJ Ignotz
March 4, 2026
Marianne Waldenfels
Yoga teacher & health coach Svenja Ostwald shares her 5 best tips for perimenopause – plus 3 everyday recipes from her book "Truly Feel Your Best."
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Svenja Ostwald worked as a fashion designer for almost 10 years before moving to New York in 2015 to take a new direction. She trained as a yoga and prenatal yoga teacher and deepened her passion for healthy eating with a health coach training at the Institute for Integrative Nutrition. Today, she shares her knowledge on social media and in her books – inspiring many people to lead a healthy, conscious lifestyle.
Her latest book Truly Feel Your Best (Christian Verlag), which she co-wrote with Dr. Sibylla Krane, is aimed at women from their mid-30s. It accompanies readers through perimenopause, helping them to better understand their own bodies and their changes, and provides practical insights, including in the areas of exercise and mindfulness for greater well-being and inner balance.
A key focus is, of course, nutrition, as many women in (peri)menopause struggle to maintain their weight or feel uncomfortable in their bodies. Ostwald's recipes are designed to help women develop and maintain good eating habits - without much effort.
Her goal: More energy, less inflammation, and hormonal balance. The central components of this new diet are intermittent fasting and a focus on anti-inflammatory foods and macronutrients.
What "challenges" are you dealing with - or has menopause not made its presence felt at all?
Yes, the perimenopause has made itself felt. Not loudly and dramatically, but rather creeping: here and there less energy, more sensitive sleep, less patience - the patience thread is shorter here and there....
What 5 things personally help you in perimenopause?
How can nutrition strengthen us during menopause?
Nutrition can buffer incredibly well: blood sugar fluctuations, cravings, inflammation, energy dips. I don't see it as control but as support. When the body feels safe, it often responds much more balanced.
What is special about your PURE nutrition program?
PURE is not a diet plan. It is a reset without pressure. Clearly structured, suitable for everyday use, nutrient-rich – and designed to help you regain a sense of hunger, satiety, and energy. Many tell me: “I finally feel like myself again.”
© PR
Truly Your Best by Svenja Ostwald & Sibylla Krane. Christian Verlag
You also rely on intermittent fasting – why?
Because it gives the body breaks. These eating breaks support cell regeneration, insulin sensitivity, and often sleep as well. It is important to me: Intermittent fasting should feel good – otherwise, it's not sensible - a maximum of 12-14 hours. Never longer.
What are the most important nutrients in (peri)menopause?
Proteins, fiber, omega-3 fatty acids, magnesium, vitamin D, B vitamins – and enough healthy fats. Not all at once, but wisely combined.
Why are proteins so important – and how do you ensure a good intake?
Proteins protect our muscles, our metabolism, and even our bones. I rely on simple strategies: a protein-rich breakfast, clever snacks, good plant-based and – if tolerable – selected animal sources. No counting, just awareness.
What can you do about sleep disorders?
Regular meal times, stable blood sugar in the evening, less alcohol, magnesium, evening routines – and above all: less perfection. Sleep can return if we give it space.
How do you keep fit?
I combine Strength training, Pilates, lots of steps every day, and whatever feels good to me at the moment. Fitness is no longer a performance goal for me, but a tool for energy, stability, and above all, mental strength - I CAN move!
Servings: 1 | Prep: 10 min
This tropical-fresh smoothie provides electrolytes, fiber, and plant-based protein – perfect as a light energy boost at any time of the day. Hemp seeds add extra protein, while pineapple and mango bring pleasant sweetness and creaminess.
Ingredients
360 ml coconut water
30 g fresh spinach
1 banana (approx. 120 g)
60 g frozen pineapple pieces
60 g frozen mango pieces
40 g hemp seeds (approx. 4 tbsp)
Instructions
Add the coconut water, spinach, banana, pineapple, mango, and hemp seeds to the blender. Blend until the mixture is creamy and evenly mixed.
Tips
Hemp powder is a convenient plant-based protein source and a good alternative to whey protein. It can be found in well-stocked health food stores.
PURE+ Tip: Reduce the banana to 60 g or omit it. Reduce the coconut water to 240 ml and instead use 120 ml of unsweetened almond or hemp milk. Increase the amount of hemp seeds to 50 g for more healthy fats and protein.
For more protein, mix in an additional 10–15 g of hemp powder or neutral protein powder. Alternatively, add 1–2 more tablespoons of hemp seeds (about 3–6 g of additional protein).
Servings 4 | Prep: 15 mins | Cook time: 25 mins.
A hearty, plant-based chili with three types of beans, tomatoes, and a special touch of cacao nibs. Perfect for a protein-rich, satisfying meal that also freezes well.
Ingredients
425 g black beans, including liquid (about 1 can)
425 g pinto beans, including liquid (about 1 can)
425 g kidney beans, including liquid (about 1 can)
400 g peeled tomatoes, including liquid (about 1 can)
150 g white onion, diced
150 g yellow bell pepper, diced
1 1/2 tsp smoked paprika (about 4 g)
1/2 tsp cayenne pepper (about 1 g, plus more to taste)
1/2 tsp sea salt (about 2 g)
20 g cacao nibs or vegan dark chocolate, chopped
2 tbsp maple syrup (about 30 g)
for garnish (optional)
some chickpeas
some cress for garnish
a few chili flakes for garnish
Here's how
Add the beans and tomatoes with their liquid to a large pot. Stir in the onions, bell peppers, paprika, cayenne pepper, and salt. Bring to a boil over high heat, then reduce the heat and simmer uncovered for 10 minutes, stirring regularly.
Stir in the cacao nibs or chocolate and maple syrup. Season to taste with additional cayenne pepper. Simmer for another 10 minutes over low heat. Serve hot, garnished with chickpeas, cress, and chili flakes as desired.
Tips
PURE+ Tip: Reduce the total amount of beans to about 700 g. Stir in 1–2 tablespoons of additional olive oil instead of maple syrup. Optionally serve with one avocado per portion for more healthy fats.
For more protein, add 100 g cooked lentils or alternatively 100 g fried tempeh. Alternatively, carefully stir in 10–15 g of neutral plant-based protein powder at the end.
Servings: 2 | Prep: 10 min. | Rest overnight
Creamy, chocolaty, and full of healthy fats – this chocolate chia pudding is the perfect balanced snack. It satisfies, energizes, and curbs cravings without regret.
Ingredients
240 ml plant-based milk (e.g., almond, oat, or soy)
40 g chia seeds
10 g cocoa powder
2 tbsp chocolate protein powder (approx. 20 g, optional)
15 g maple syrup
150 g fresh strawberries, chopped (or optionally pomegranate quarters in winter)
for garnish (optional)
30 g hazelnuts, chopped
1 can of coconut milk, creamy, at least 90% fat
This is how it works
Mix the milk, chia seeds, cocoa powder, optionally the chocolate protein powder, and the maple syrup in a bowl or puree in a blender for a smoother texture. Cover and let swell in the refrigerator overnight. The next day, divide the chia mixture into 2 glasses or dessert bowls. Top each with half of the strawberries - alternatively pomegranate quarters - and the hazelnuts. Optionally refine with whipped coconut cream.
Tips
PURE+-Tip: Reduce the maple syrup to 5g, replace some of the fruits (50g) with 15g hemp seeds. This increases the fat content, and the carbohydrates decrease.
For more protein, add 10g hemp seeds (3g more) and 15g vegan protein powder (10–12g more) to the mixture. Also use soy milk instead of almond milk (higher protein content).
All recipes are from: Svenja Ostwald & Dr. Sibylla Krane: “Truly Feel Your Best", Christian Verlag.
© Christian Verlag_JJ Ignotz
© Christian Verlag_JJ Ignotz
© Christian Verlag_JJ Ignotz
