2295 Fox Sedge Way

West Chester



Bernadine Otto
EFT Practitioner 
Managing Editor of The Live Love and Eat Magazine
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Transformational Nutrition Coach & EFT Practitioner & Editor of The Live, Love and Eat Magazine

Copyright Bernadine’s The Body Shrink, Inc. All Rights Reserved.  www.bernadineisthebodyshrink.com

Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Bernadine’s The Body Shrink, its officers, affiliates, employees and Bernadine encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Bernadine Otto, unless otherwise noted.

© 2017 by  Bernadine's The Body Shrink.  Proudly created with Wix.com



July 8, 2019

I love making this salad, it is super nutritious and healthy.  The colors are amazing. 


-  1 c cooked quinoa
-  1 ½ c cold water
-  1 clove garlic (diced)
-  ½ c chopped bell peppers
-  ½ c cherry or grape tomatoes (sliced)
-  ¼ c red onions (diced)
-  ¼ c mushrooms
-  ¼ c cucumber (diced)
-  ¼ c almonds Sea salt & freshly ground pepper to taste

Optional: 1/3 c of cooked...

March 12, 2018

Do “calories” really count? 

Well, yes they do, but they're not the only thing that matters when it comes to how much you weigh and how much energy you have.  In other words it's all about your metabolism.

In a nutshell metabolism is how you take in oxygen and food and use them for energy, heat, and storage.  But what's really more important is how fast your metabolism works i.e. your “meta...

February 3, 2018

Just love these wings, this wings does not even get fried.  My husband makes this every year with Super Bowl.


- 6 Chicken wings

- Chicken wrap:

- 1/4 Teaspoon Salt

- 1 tablespoon chipotle chili powder

- 1/4 Teaspoon ground Black Pepper

- 2 Tablespoons of baking powder


- Preheat oven to 375 F

- Remove excess moisture from Chicken wings/Do not pat dry completely.

- Place Chic...

November 29, 2017

Frosted cookies, eggnog, cocktails, chocolates and cakes.  The average person gains 10 -15 pounds during the holidays. Don’t let it be YOU this holiday season.  My clients have this worried looks on their faces as they don’t want their hard work to go down the drain.

For me the holidays is stressful and Just by  thinking about the holidays and  what feelings they bring up for me...

November 4, 2017

The best  banana muffins. These muffins are easy, healthy and delicious. Because Thanksgiving is around the corner and I know that my family needs something healthy and yummy I usually make  these muffins for Thanksgiving.


  • ­240 g (430 ml) Almond flour or Bob’s Red Mill Gluten free All Purpose baking flour.

  • 15 ml baking powder

  • Pinch of salt

  • 1⁄4 teaspoon s...

October 5, 2017

I love making this for a appetiser for Football games, Thanksgiving and the Super Bowl.  My family loves this and it is super healthy and delicious. 

Spicy Sriracha Cauliflower Bites


  • 8 cups of cauliflower florets

  • 1 to 2 teaspoons of Sriracha sauce

  • Extra virgin oil

  • Juice of one fresh lemon

  • 1 tsp dried Basil

  • Salt and pepper to taste


September 24, 2017

I love making this homemade pasta sauce.  It is super healthy and free from sugar.  Most pasta sauces are loaded with sugar and preservatives. 



Homemade Pasta Sauce


-  1 onion chopped

-  2 gloves of garlic

-  1 can of diced tomatoes or 6 tomatoes diced

-  1 tbsp dri...

September 6, 2017

I am writing about Change today because change is one of those things I am struggling with, and it is never easy for me.  You see I don’t like change in my life.  The fear of making a life change, fear of the unknown, fear of moving ahead, fear of changing your routine or fear of losing weight. 

Change can be scary.

I am moving to a new house in one month and to be honest I am sca...

August 29, 2017


- 1 Cup of Organic Chicken breast chopped into cubes
- Pinch of pink salt
- Freshly ground pepper
- 1 head of garlic
- 1/4 cup of diced yellow onion
- 1 Tablespoon of Hot sauce, I used Sriracha.
- 1 Tablespoon of dried basil or fresh basil
- 1 cup of Chicken broth
- 1 Avocado, halved and pitted
- Cheese, to sprinkle over, I used sharp cheddar.


Heat a skillet over medium...

July 3, 2017

I still have to ask myself this question:  "Are you really hungry"?

  • Make sure your hunger is not dehydration, before you eat drink a glass of water.

  •   Wait 10 minutes and see if you are really hungry. See Hunger scale.

  • Watch the clock to calculate when was the last time you had something to eat.  4-6 hours in between meals is good.

  • Eat mindful...

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May 3, 2017

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