How much water should you drink each day?

How much water should you drink each day?

You may have heard to drink 8 glasses of water each day. That suggestion isn’t supported by research, but remains popular because it is easy to remember.

Actual water needs depend on several factors: your health, how active you are and where you live (Oklahoma in the summer, anyone?).

Water is the body’s main chemical component and makes up about 60% of your body weight. Every system in the body depends on water. Water fluxhes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose and throat tissues.

Drinking an insufficient amount of water can lead to dehydration and even mild dehydration can drain your energy and make you tired.

Each day the body loses water through breathing, perspiration and urine and bowel movements. For your body to function properly, you have to replenish the water by consuming drinks and foods that contain water.

According to, the average, healthy man in a temperate climate needs  about 13 cups per day and a woman would need about 9 cups.

Also, a study by Virginia Tech in 2008 showed that drinking two glasses of water before each meal results in faster and longer lasting weight moss for dieters.      ***

Cranberry-Chipotle Chicken Enchiladas

This was good! I used left over turkey.

Cranberry-Chipotle Chicken Enchiladas
4 corn tortillas

2 cup diced cooked chicken breast

Dash onion powder

1 c. canned black beans, rinsed & drained

11 oz can tomatoes w/ green chilies, drained

1 c. chopped fresh cranberries

½ c. reduced fat shredded cheese

1 chipotle pepper, finely chopped

Spray 2 quart crock with cooking spray. Place one corn tortilla inside. In medium bowl, combine chicken, onion powder, black beans, tomatoes, cranberries, cheese and chipotle pepper. Place fourth of mixture on tortilla and continue to repeat layers, ending with chicken mixture. Cook on high 4 hours.

Yield: 4 servings. Per serving= 365 Calories; 12g Fat (28.9% calories from fat); 38g Protein; 27g Carbohydrate; 6g Dietary Fiber; 90mg Cholesterol; 651mg Sodium.

Apple Cranberry Turkey

This was delicious!  And easy!

Apple Cranberry Turkey

3 lb Turkey breast roast, frozen

1 pkg sugar free apple cider powder

1 c. cranberries, chopped

Place turkey roast in 3 quart slow cooker. Sprinkle apple cider powder over roast; top with cranberries (I chopped them in a little food processor). Cook on high 5 hours.

It was moist and delicious!


Butterfinger Bark

This was ok. I think I should have used a little bit more peanut butter. The peanut butter mixture was hard to spread as the candy corn stayed pretty gooey. It did taste pretty good and a lot like a Butterfinger candy bar.

Butterfinger Bark

4 c. milk chocolate chips, divided

2 c. candy corn

1/2 c. peanut butter

Melt 2 cups chocolate chips then spread on wax paper covered cookie sheet. Chill until hardened. Melt candy corn then mix with peanut butter and spread over chocolate. Chill. Melt remaining chocolate chips and spread over peanut butter mixture.

King Ranch Chicken Casserole

Super easy!

Crock Pot King Ranch Casserole
3 corn tortillas
2 c. cooked, diced chicken
1 TB diced onion
10 ¾ oz reduced fat cream of chicken soup
11 oz can tomatoes & green chilies
1 c. shredded reduced fat Cheddar cheese

Spray a 2 quart slow cooker with cooking spray. Place a corn tortilla in bottom. Combine chicken, onion, soup, tomatoes and cheese in a medium bowl. Place a third of the mixture on top of corn tortilla, top with another tortilla, add more soup mixture, top with another tortilla and end with remaining soup mixture. Cover; cook on high four to five hours, or until bubbly.
Yield: 4 servings. Per serving= 300 Calories; 11g Fat (32.5% calories from fat); 32g Protein; 19g Carbohydrate; 1g Dietary Fiber; 86mg Cholesterol; 1162mg Sodium.

Cherry Clafouti

This was NOT good.  😦

Cherry Clafouti

1 spray cooking spray
12 oz frozen unsweetened whole pitted cherries
1 large eggs
2 egg whites
1 1/2 tsp vanilla extract
1 oz brandy
1 cup skim milk
2/3 cup reduced fat Bisquick
1/3 cup Splenda

Preheat oven to 375.  Coat a 10-inch pie plate with cooking spray.  Arrange cherries on bottom of pie plate and set aside. In a large bowl, beat egg and egg whites until frothy.  Beat in vanilla, brandy and milk.  Add Bisquick and Splenda a little at a time, beating after each addition until just combined.  Pour mixture over cherries and bake 10
minutes. Lower the oven temp to 325 and continue baking until center of clafouti puffs up and a toothpick inserted in the center comes out clean, about 35 minutes.  Mine
never puffed up.

Three Cheese Artichoke Dip

Made this at work today. We liked it too! : )


Three Cheese Artichoke Dip

14.5 oz can artichoke hearts, chopped

8 oz light cream cheese

1 c. 2% mozzarella cheese, shredded

1/4 c. Parmesan cheese

Dash garlic powder


Combine all ingredients in 2 quart slow cooker on high. Cook 1-2 hours, stir and serve.

Yield: 8 servings. Per serving= 138 Calories; 8g Fat (49.9% calories from fat); 10g Protein; 8g Carbohydrate; 3g Dietary Fiber; 25mg Cholesterol; 355mg Sodium.


Tomato Basil Soup

I made this at work today. We liked it!


Basil Soup

4.5 c. low sodium tomato juice

3 oz light cream cheese

1 c. finely chopped celery

1 c. shredded carrots, chopped

2 TB diced onion

1/2 tsp black pepper

1/4 tsp salt

1 TB dried basil

1 tsp dried oregano

14.5 oz can diced tomatoes, w/ Italian seasoning, undrained

1/4 c. Parmesan cheese


Combine all ingredients in 2 quart slow cooker. Cook on high 4 to 5 hours.

Yield: 4 servings. Per serving=162 Calories; 6g Fat (28.9% calories from fat); 8g Protein; 23g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 563mg Sodium


Cheddar Cheese Loaf

Crumbly, but you won’t believe how well it rises without yeast. And it just doesn’t get any easier.

Cheddar Cheese Loaf
1 ¾ c. reduced fat Bisquick
2 TB light margarine
2 oz. reduced fat sharp cheddar, shredded
¾ c. skim buttermilk

Preheat oven to 400 degrees. Spray one  5×9″ loaf pan with cooking spray. Combine Bisquick and margarine with a fork; add cheese and milk. Pour into prepared pan and bake until the top is browned and a tester inserted in the center comes out clean, 25-30 minutes. Let cool in pan at least 30 before slicing.

Yield:8 slices. Per slice= 120 Calories; 3g Fat (23.6% calories from fat); 3g Protein; 20g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 378mg Sodium