Saturday, June 30, 2012

This week...

This week was a pretty stressful week in our household. Baby L was just not acting like herself. Crying incessantly like she was in pain and nothing would comfort her. She has never been a big crier, ever. She fusses if she's hungry or needs a changing but crying almost never happens. She also has been a pretty good sleeper the past few weeks. That all changed the past week. She would be up every 2 hours and fight her sleep for a good hour before finally giving in. As a mommy, the biggest thing I have learned is TRUST YOUR INSTINCTS. If you feel like something is not right with your baby do not hesitate to figure out what. Always follow your gut. So I did that, all the way to the doctor. Poor thing had an ear infection! We got her some antibiotics and within 48 hours she was back to her normal self. She slept for 11 hours that night and was such a happy baby again. Thank goodness because this momma was about to pull out her on hair from lack of sleep and all the crying. Seriously my heart feels for those parents that have babies with colic. I don't know how you do it, but props to you.







We bought a new house a month ago and Brian has been over there day and night fixing it up. We are doing a whole renovation. We got our new garage door this week! YAY! It looks sooo much better than the ugly thing that once held that spot. Gives the whole front a face lift. I will do a whole post with before pictures soon!


Finally, yesterday Brian's Grandpa lost his life to cancer. At the age of 83 Eugene Davis left our world and made the journey home. May he rest in peace and fly on the wings of Angels. We are all just wandering around on this earthly world until the good Lord calls us home. I am glad he is no longer in pain and I know he is up there watching us everyday. My heart goes out to the Davis family. 




Summer TV Showdown


There have been a few new shows busting onto the scene and have caught my eye. Those, along with some old faves, have kept my DVR full! Bravo is seriously doing it up. New girls on Real Housewives of NYC, crazy catfights on Housewives OC, annoying Guidices on Housewives Jersey and my new fave Miss Advised. Not to mention TNT has remade the old hit Dallas and that is full of twisted lies, drama, and some seriously hot guys.

Lets take a minute to break it all down, shall we?


Real Housewives of New York

So this season we no longer have loud mouth Jill, clinically-insane Kelly, and passive Alex. But yet I miss them. The newest housewives are Aviva Drescher, Carole Radziwill and Heather Thomson. Aviva is related to The Nanny's Fran Drescher and lost her leg at the age of six in a farm accident. I haven't quite figured this girl out. She almost seems too willing to be friends with everyone and kind of passive. Carole Radziwill is an Emmy award winning journalist and real life princess. She was married to Anthony Radziwill whose dad was a polish prince and his mom a kennedy. Talk about a birth line. This girl is fascinating. She is honest without being annoying but seems really true to herself. Heather Thomson is the creator of "Yummy Tummy" shapewear line. So far I am not a huge fan of this gurl. She seems kind of fake and eager to please. Although, she did not invite Ramona to London (spoiler!). With the other girls, it seems like she just wants them to like her. As for the vets, Ramona Singer, LuAnn De Lesseps and Sonja Morgan, the drama continues. LuAnn seems to be stirring the drama stew with the new girls and Ramona seems as crazy as always. I miss the other girls and not too sure how excited I am about this change. Housewives of NYC has gone downhill since Bethenny left.


Real Housewives of the OC

This will seriously always be my favorite housewives. Even though through the years housewives have dropped like flies, it is always great entertainment. This season is wrapping up and it may be one of my favorites so far. Alexis and Gretchen's friendship is on the rocks as well as Vicki and Tamra's. I was not too sure about new girl Heather Dubrow, but she really grew on me as the season progressed. She is classy and does not have to flaunt it. Ahem Alexis... But let's just focus on Vicki's new man Brooks. Can we say opportunist?! He drives her car, lives in her house, and has access to her money. Throughout the season you see all of Vicki's friends try and bring this to attention including her daughter, Breanna. It's pretty pathetic that Vicki is so desperate she won't even listen to her own daughter. Cant wait for the reunion!



Real Housewives on New Jersey

I have no idea why I even watch this show. It must be a guilty pleasure. But seriously Teresa needs to get a grip with reality. I sometimes cringe when I watch her because she is the definition of phony. It is all about status and money with her. Caroline has cut ties with her and when Jaqueline tried to confront her about all the tabloids she just turned the tables. At least she didn't flip one this time. And who did she go crawling back to? The people she bashed the previous season, her family. Gah so much drama.


Miss Advised

How much do I love this show? Seriously way too much. This show is based on a dating columnist, a sex expert, and a matchmaker and their journey to find love while breaking all their own rules. Julia Allison, the one in white, is a dating columnist from LA and by far my favorite person in this cast. She is so relatable and so real. Julia has written for numerous magazines including Cosmo and Elle. The one in the middle is Emily Morse, a Sex Expert from San Fran. Emily has her own radio show called Sex with Emily and has been featured in the New York Times and has a sex book recently released. She is pretty funny and has a no holds bar attitude when it comes to sex. I really appreciate her honesty. Last but not least is Amy Laurent in the gray. She is a matchmaker in NY, has a book coming out this summer and has an 88% success rater with her clients. This girl seems a little rigid. She needs to do some chilling out before I can decide if I like her or not. Anywho, so so excited to see what this series has to offer!


DALLAS

TNT has brought back the 1978 drama and gave it a fresh makeover. The next generation of Ewings join JR, Bobby and Annie Ewing at South Fork Ranch bringing a new level of deception and betrayal. Josh Henderson, Jesse Metcalfe, Jordana Brewster, Julie Gonzalo and Brenda Strong join iconic starts Patrick Duffy, Linda Gray and Larry Hagman. This show is about power, money, and oil. Everyone has a secret and it seems no one is really genuine except Bobby, Annie and Christopher Ewing. To say its addictive is putting it lightly! I seriously look forward to every Wednesday for my Dallas fix. Great idea remaking in TNT! I highly recommend checking it out. 

Monday, June 25, 2012

Four Months

My sweet baby girl,
 
        It is so hard to believe you are already four months. It seems like just yesterday I found out I was pregnant. You are such a fun baby and truly the best part of every day. I love being able to stay at home and be there when you wake up every morning and from every nap. You have begun to laugh and it is the sweetest sound! Mickey Mouse Clubhouse always gets you talking and laughing the most. You love tv in general though. Your daddy thinks it will be a problem but I just think you love all the bright colors right now. You are drooling all over the place and must chew on everything! Your fist is your favorite :) This past month we went to Arizona and you flew on your very first airplane. You slept most of the way. You also go to meet you great-grandpa and great-grandma and all your new aunties who just adored you. Your grammy, great-grammy and me went and got your ears pierced. Pappy bought you the top of the line white gold but couldn't stay to watch. I think he was a little scared. You did great! You just hated having your head held. After your bottle you were right back to normal. We did lots of shopping and bought tons of clothes.
     
         You were so exhausted when we got back to Ohio you were sleeping 10 hours a night! You have become a very good sleeper but you sometimes fight your sleep. Your Uncle Max came to visit after we returned from Arizona and we went to see the Amish in Indiana. You slept most of the time. We have started giving you baby food and you love it! You have had bananas, pears, peaches, apples, prunes and sweet potatoes. We will try carrots and squash next. You have not rolled over quite yet but I am sure will happen any day. You get halfway over then fall back. We also celebrated you dads grandpa's 83rd birthday.



Little Princess


Baby and her great-grammy


Baby and her great-grandfather


baby and her pappy before the ear piercing


After the ear piercing


Before church


Baby wore her grammy out


Four generations


My little snuggle bug


Her great-grandpas birthday


Meeting all her new aunties!

     

4 months stats


          Me and your daddy love you so much it is unbelievable. I constantly thank God for bringing you to us. You are such a fun baby and I love watching you grow. I cannot wait to see what the next month has in store for us :)

Thursday, June 21, 2012

Chocolate Oat Bran Bread

One of the staples in the Dukan Diet is Oat Bran. The recommended serving is 1-3 tablespoons and Im sure that sounds like a lot to some people. Especially if they have no idea what in the world to do with it! I always start my morning with a yogurt and a tablespoon of oat bran. Bam one serving down! I get my final servings at night with dinner in the form of bread. No it is not like sourdough or whole grain. It is thinner and not as fluffy. But I have found myself really enjoying it. You can add whatever spices you would like to make it sweet or savory. For instance: garlic, rosemary, cinnamon, lemon juice and zest. It also changes by what kind of yogurt you use. For savory I suggest a plain flavor but for sweet knock yourself out and try any kind! I used some chocolate instant pudding last night and my whole house smelled like brownies baking! And boy this was my favorite bread so far! You can find oat bran at any health food store.

Now before you write it off and say yuck I'll pass, lets discuss some major health benefits from oat bran.

1. Cholesterol
The fiber in oat bran binds with cholesterol rich bile to increase the amount of cholesterol removed from your body. It also helps reduce the amount absorbed in cholesterol rich foods. This helps prevent build up of bag plaque in you arteries.

2. Cardiovascular Disease
High levels of cholesterol can result in plaque build up in your arteries and can lead to high blood pressure and heart disease. These can lead to a heart attack or stroke. Oat bran can help lower these risks.

3. Diabetes
Oat bran has the ability to produce long term improvements in your blood sugar. It prevents blood sugar levels from becoming too high after a meal by slowing down the digestion of carbs and reducing how fast sugar enters your blood stream.

4. Weight Loss
Fiber helps promote weight loss by absorbing water as the food passes through. Creating a sense of fullness. It also delays digestion and absorption of food. This delays hunger and as a result you may consume less calories.

5. Constipation
The fiber in oat bran can help reduce constipation by increasing the amount of your stool. Adding oat bran to meals and drinking lots of fluids helps keep everything flowing correctly.

For more info click here




Chocolate Oat Bran Bread
Makes 4 Servings
- 4 1/2 Tbs Oat Bran
- 4 1/2 Tbs Vanilla Yogurt
- 1 egg
- 1 1/4 tsp baking powder
- 1/2 packet sugar free fat free instant chocolate pudding

Preheat your oven to 360. Combine all the ingredients in a large bowl. Spray some non stick spray ( i use butter) on a baking sheet. Scoop out the mixture into the middle of the pan. Spread evenly with the back of your spoon. Then, pat your hand on the bottom of the baking sheet to remove any air bubbles. Place in the oven for 15 minutes. Once that 15 minutes is up, use a small spatula to cut into squares and flip over the peices. Return to oven for about 5 more minutes. If you feel your bread needs something extra I love topping mine with sugar free jelly or fat free cream cheese. Like I said use whatever spices and flavor yogurt you prefer!

Wednesday, June 20, 2012

Drugstore Faves

I love a good deal. Seriously love. And for some reason, I am every advertising exec's dream come true. I am a sucker for trying new things. When I was visiting my parents in Arizona, we were watching tv and every commercial that came on it was like Oh I have that! I think I get it from my mom. She buys so much stuff from infomercials! They really know how to get you! Anyway, the past few months, I have made endless trips to Walmart and Walgreens trying the new things that have popped across my screen. These are a few things I will def be buying again!!

1. Garnier Fructis Skin Renew Miracle Skin Perfecter BB Cream
BB creams are just making their way into the US and hearts of makeup junkies everywhere. This product is the least expensive of the other brands coming out. At only about $12 a bottle, Im in love! This BB cream says it evens discoloration, adds moisture, protects with sunscreen and gives a nice glowy finish. And guess what?! It really does! I have super sensitive and dry skin and this stuff is amazing! It is almost like a tinted moisturizer but I think much better. The coverage it gives is like a foundation but is light and refreshing. Perfect for summer months!

2. Garnier Fructis Skin Renew Anti Dark Circle Eye Roller

As a new mom, my lack of sleep was written all over my face. Especially in the dark circles that used to be my under eye region. I picked this up and love it! It gives great coverage and makes my eyes look much more awake after those nights when Baby L wants to hang out all night. It is very light and has a cooling sensation when applied. Every new mom should go and grab one. Seriously run, dont walk, to the drugstore!

3. Simple Eye Makeup Remover
I saw a commercial for this line a few weeks ago and was immediately intrigued. The brand claims they are the "sensitive skin experts" and that is what I need! I have extremely sensitive skin. Normally I wear waterproof mascara in the summer so I dont look like a raccoon if it starts sweating off but sometimes it is so hard to remove. This product has no oil, no harsh irritants, no artificial perfumes, no dyes, no greasy residue, and added provitamin-b5. I found it at Walmart last time I was there and figured I would give it a shot. It works great! Usually eye makeup removers really irritate my eyes and sometimes burn or sting. This one is very gentle but gets the job done! I am eager to try more products in this line. 

4. Suave Professionals Keratin Infused Dry Shampoo


For months I have been hearing all the rage for dry shampoos. Everyone is jumping out of their seats with excitement. Well not to be left out, I of course had to try one. I was not about to spend $20 on a product I was not sure about so I nabbed this one at Walgreens for like $4 or something super cheap like that. Let me say, this product is worth every penny. I am not a fan of washing my hair everyday. Mainly because I think it is drying and not good for my hair but by day 3 its looking a little shaggy. Thats when i add a couple sprits of this product to my roots and flip over to shake it in or blast it with a blowdryer to refresh that sad lifeless hair. Voila it bounces right back! It gives my hair life back and removes any grease that might be lingering. All without leaving any residue.

5. Nivea Soft Moisturizing Cream


I have been using this product for years and am completely obsessed. I have tried so many moisturizers for my face and have not found one that doesnt make me break out and is super rich and creamy. Except this one. I use it as face cream every night and morning. It isnt necessarily designed to be face cream although the product says, hands, body, face. But I swear by it. It has Vitamin E and Jojoba Oil and is super refreshing for my face. If you have sensitive and/or dry skin I highly recommend this product!


Thats my list of faves for now! Are there any you suggest I try??

Father's Day

This Father's Day was our first one as a family, and Brians first as a dad. We have been renovating our new house so he has been working day and night to get it done. I wish I could say he took Father's Day off but once that man gets a project going you have to literally pry him away. He lovess my mexican cooking. Loves it! So I figured this was a great way to lure him away, if just for dinner and to spend some family time. His parents, sister and my brother also joined us for dinner. I made enchiladas the way my grandma always made them! Not exactly Dukan but hey its a holiday everyone deserves to splurge on holidays :)


The little princess on her first Fathers Day as well! She is already 4 months old. I just cannot believe it. There will be a four month post on Friday after we visit the doctor for her shots :(


Traditional Enchiladas
Makes 4 servings 
- 2 lbs ground beef
- 1 Tbs veggie oil
- 1 packet Ortega Taco Seasoning
- 3/4 cup water
- 12 Corn Tortillas
- 2 bags Mexican Blend Cheese
- 2 cans of El Paso Enchilada Sauce
- Shredded lettuce, Sour Cream, Olives (for toppings)

Brown the meat in a skillet. While its browning, warm the oil in another skillet. Place one corn tortilla at a time in the warm oil. You dont want to crisp the tortilla, just make it soft enough to roll without tearing. After the meat is cooked, drain it and throw it back in the pan with the taco seasoning and water, bring up heat to medium high and let thicken. Preheat your oven to 350 and grab a 9x11 casserole dish. Open one of the cans of enchilada sauce and pour it in the bottom. Take a tortilla, scoop the meat in the center. Just a small spoonful will do. You don't want to overstuff these. Add some cheese and roll. You want to roll like a burrito without closing the sides. After all the tortillas are full pour the remaining enchilada sauce on top. We like them really saucy so I always make sure every inch is covered. Add some cheese on top and place in the oven for 15-25 minutes, until the cheese is melted. Serve with some mexican rice and beans and put lettuce, olives and sour cream on top! Delish!!

Monday, June 18, 2012

Buffalo Chicken Salad

Brian and I have a serious love for buffalo wings. Bone in, Bone out. Barbecue, buffalo. You name it! On dukan you can't really have fried buffalo wings and generally restaurants make their sauce high fat and sugar. The other night for dinner I made boneless skinless chicken breast with buffalo sauce. It was a super quick and super easy dinner. Not to mention delish! Brian had 2 helpings and thats is always a good sign. Since he is not a huge salad eater, I put his in a tortilla and made a wrap and I had a salad. The perfect salad dressing for this meal is The wishbone fat free blue cheese. It is 100% Dukan and actually really good! Im not generally a huge fan of fat free dressings. Some really lack flavor. This one, however, really held up to true blue cheese taste.


Buffalo Chicken Salad
Makes 2 servings
- 2 Boneless Skinless Chicken Breasts
- 1 tsp Cayenne
- 1 tsp chili powder
- salt & pepper
- 1/2 cup Franks Red Hot Sauce
- Head of Romaine

Slice the Chicken Breast into strips and season. Place in a non-stick skillet over medium high heat to create a nice crust. Flip after about 3 minutes. Once the chicken is cooked through, add franks sauce and place lid on skillet. Let the sauce thicken for about 3 minutes. Wash and cut romaine. Add any other veggies you would like. Place chicken on top. Add your dressing and enjoy!!

Saturday, June 16, 2012

DIY French Glitter Mani

I love getting my nails done. But with a $20 price tag, my wallet doesnt always agree. So I just do them myself usually. This look is super easy and very eye-catching. I plan on doing a whole at home manicure tutorial but for now here is just one of the looks I love.


I used 3 coats of OPI In the Spot light pink as the base. Let that dry just a couple minutes. Then, only on the tips use a glitter polish. The one on my tips is Hallucinate by Wet n Wild. And since its glitter is light, the need for perfection does not apply here. Finish with whatever top coat you like. Viola! You have an adorable and inexpensive manicure!

Friday, June 15, 2012

All Grown Up

Yesterday we celebrated my younger brothers 19 birthday! Holy cow 19! I still remember him as a little 7 year old who had the habit of hitting his head on things and driving me bananas. As I reflected on who he has become, I could not be prouder. My brother has dedicated his life to becoming a successful violinist. He practices hours on end and is constantly humming a tune. He lives in Tucson, AZ with my mom and step dad but has been out this way since the beginning of the month. He started the month in Chicago, touring with the Tucson Junior Strings and taking lessons from well-known violinists and the Chicago symphony. He is with us in Ohio until the end of the month when he will travel to Vermont to attend a prestigious music camp. My brother is also a devout Christian. He loves the Lord with everything he has and spends every morning divulging into the Bible. I love how much he loves the Lord. He inspires me every day to be a better Christian.

Watch one of his recitals here. You will not regret it!!



The little princess before we went to dinner.


Baby girl loves her Uncle Max :)

Wednesday, June 13, 2012

Dukan Digest

The majority of recipes that will be posted on this blog will be "Dukan Friendly." So I am going to give a brief summary of the diet. Let me start by saying how much I hate that four letter word: DIET. As soon as I hear it I am starving and want chocolate, or a big mac.  Generally diets help you lose weight but as soon as you stop the diet, the weight comes crawling back like an old friend you did not miss. Dukan is more of a lifestyle. It originated in France and got its claim to fame after Princess Kate divulged she used it to get in shape before the royal wedding. Dukan changes the way you eat and although at the beginning there are many foods you can't eat, after a while you find yourself not missing them anymore once you get to the further stages. Dukan focuses on high protein, low carbs, low fat and is a healthy way to lose weight fast. It is centered around protein and vegetables with 100 foods you can eat and the best part? ITS ALL YOU CAN EAT! Excuse how excited I am but I truly believe this diet can and will work! I have seen proof in my mom, step dad and grandma. And as a 20something mother who just had a baby I am looking to lose all this baby weight quick and healthily. So here we go!
Official website here


PHASE 1: ATTACK!
This phase can last anywhere from 1-10 days. It is all protein all the time baby! We are talking eggs, skinless chicken (not fried. Sorry folks!), lean hamburger, lean steak, pork, non fat dairy, all fish and shellfish, and 1-3 tablespoons of oat bran. Just remember to not let yourself get hungry! EAT EAT EAT!


The first few days might be a little challenging. Not only are you fighting your old eating habits but you may also feel tired, sluggish and even flu like at about day 3. Do not fear my friend this will all subside and you will already notice yourself losing a lot of the bloat you may carry around. This is because your body is in ketosis. Thats a fancy word for saying your body is using fat as energy. Since you are not consuming as many carbs, your body is working overtime to process all that protein and kickstarting your metabolism. The oat bran helps lower your cholesterol, keeps you feeling full, and slows down sugar absorption to keep your blood sugar at a healthy level. 


During this stage it is imperative to drink at least 1.5 liters of water a day. With all that protein your body is trying to process, you could potentially get kidney stones if you do not stay hydrated! Also, do not do any extensive exercise in this stage beyond a 20 minute walk. A diet thats all you can eat and little exercise?! Sign me up!!


If you are anything like my mom, you might get a tad bored around day 3 or 4 without any veggies. A good way to curb the boredom is breaking up your meals with a diet soda of any kind. Diet A&W is seriously uhhmayziing! 


PHASE 2: CRUISE
This phase allows you to reintroduce veggies! The standard process is one PV (protein&veg) day then one PP(Pure protein) day. You gradually but steadily lose weight by alternating. Mr. Dukan says to stay on this phase 3 days for every pound you want to lose. 
These are the veggies allowed:

  1. Artichoke
  2. Asparagus
  3. Aubergine
  4. Beetroot
  5. Broccoli/purple sprouting broccoli
  6. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
  7. Carrot
  8. Celery/celeriac
  9. Chicory100 Natural Foods That Keep You Healthy
  10. Courgette
  11. Cucumber
  12. Fennel
  13. French beans/string beans/mangetout
  14. Leek
  15. Mushrooms
  16. Onion
  17. Palm hearts
  18. Peppers (sweet)
  19. Pumpkin/marrow/squash
  20. Radish
  21. Rhubarb
  22. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
  23. Soya beans
  24. Spinach
  25. Swede
  26. Swiss chard
  27. Tomatoes loo.
  28. Turnip
PHASE 3: CONSOLIDATION
This phase is where you are at your most vulnerable. You have lost your goal weight and now have to be very careful to not gain it all back. Consolidation is designed to reintroduce foods you once ate, but in a healthier way. Unlike the Cruise phase, for every pound you want to lose you must stay in this phase for 5 days. But rejoice! You can now eat some "forbidden food" that were not allowed in the first two phases.

1 piece of fruit a day. Anything besides bananas, cherries and dried fruit.
2 pieces of whole grain bread a day.
2 servings of starchy food a week. White rice and potatoes are frowned upon.
One day of pure protein. This ensures that your metabolism will stay up and the weight will not sneak back. 

And finally! A CELEBRATION MEAL! Two times a week you can have whatever you want. And yes that includes burgers, pizza, fries. The whole enchilada. But before you hit the drive through, you must remember only have one serving. Do not over indulge. And t
ake a day in between the two meals instead of back to back. Your body needs time to burn the excess calories. 

PHASE 4: STABILIZATION
This last a final phase is one you will stay on the rest of your life. Remember when I said this was more a lifestyle? That comes into play now. In order to keep your new fab body remember to eat 3 tablespoons of oat bran a day, take the stairs whenever possible, and have a pure protein day on the same day, each week. Mr. Dukan suggests Thursday!

THATS IT! You are well on your way to having the body you always wanted. No starving, no depriving. Just a change in eating habits. I promise if you stick with it you will see results. I have only been on it for 3 weeks and in the first week alone I lost 8 lbs. Stay creative and stay positive. I will post recipes as much as I can to help you. And ask questions if you have any :)

Tuesday, June 12, 2012

Stuffed Portobello Mushrooms

I have been on the Dukan Diet now for a full week and lost 8 pounds so far! I have moved on from the attack phase and started the cruise phase a few days ago. Today was a veggie and protein day and I made a delish lunch!! I love the stuffed mushrooms at Oreganos and wanted to recreate it Dukan style. Even if you aren't "Dukaning" this is still a flavorful and fulfilling lunch or dinner! I will definitely be making these again!



Stuffed Portobello Mushrooms 
Makes 2 shrooms
- 2 Portbobello Mushroom caps
- 1/2 lb of 80/20 ground meat
- 8 oz tomato sauce ( I used hunts)
- 1 can of diced tomatoes (I used Del Monte with garlic and onion)
- Fat Free Cheese (any kind will do. I used cheddar)
- Oat Bran for the top. This really just depends on your preference but I used about a tablespoon per shroom
- spices (crushed red pepper, basil, salt, pepper, garlic, onion)

First brown the meat and add whatever spices you like. I listed the ones I prefer above. Once the meat is cooked, drain it and give it a slight rinse. Place meat back in sauce pan and add tomato sauce and diced tomatoes. At this point I added a touch more of the spices. Especially the red pepper flakes because I like it spicy. Bring to a slight boil and place a lid on it to reduce and thicken. Meanwhile, preheat oven to 350 and clean your mushrooms. Scoop out the inside and stem and place on a cookie sheet. What you scooped out of the mushrooms you can add to your meat and tomato mixture. Once the meat has thickened a little, use a spoon to fill your caps. I packed mine full! I didnt want to lose any of that deliciousness. Sprinkle your fat free cheese and oat bran on top. Bake for about 5 minutes or until the cheese has melted. Then eat. It all.