Let’s be honest—changing your habits isn't easy, especially in the summer when food, fun, and freedom are calling. But that’s okay. This week, just pick one small thing that didn’t work last week—and flip it. Try again, a little differently. Real change starts with one honest step.

Mindset & Mood

Last time, we got honest about overeating—now it’s time to do something about it. No need to overhaul your life overnight. Just make one solid move this week. Less sugar? Earlier dinners? Smarter snacking? You call the shot. Small wins build big momentum. Don’t stress if last week didn’t go as planned. The win is in noticing what needs to change. Healthy habits aren’t easy—especially when good food costs more—but your mindset is shifting, and that’s the real start.

Goals
Last week was all about cutting back—now it’s about keeping it going. This week’s goal? Stay consistent. You don’t have to be perfect—just stick with your one change a little longer. Repeat it, don’t replace it. That’s how real progress happens.

Food Choices

Quick Note: Everyone’s body is different! Before trying any new food or recipe, make sure it’s safe for you. If you have allergies or health concerns, check with your doctor or give yourself a quick double-check first. Safety first, tasty second!

Cheesy Cauliflower Mash with Crispy Bacon

Ingredients:

• 1 head cauliflower (cut into florets)

• 2 tbsp butter

• ¼ cup shredded cheddar or parmesan

• 2 tbsp cream cheese (optional for extra creaminess)

• 2–3 slices bacon (cooked & crumbled)

• Salt & pepper to taste

• Optional: chives or green onions for garnish

Instructions:

1. Steam or boil cauliflower until fork-tender (about 8–10 minutes). Drain well.

2. In a food processor or blender, add cauliflower, butter, cheese, cream cheese, salt & pepper. Blend until smooth.

3. Stir in crispy bacon pieces and top with extra cheese or chives if you’re feeling fancy.

4. Serve warm as a side dish—or eat it solo as a comfort meal!

🥄 Tastes like mashed potatoes—but keto and way more flavorful.

Let’s talk about portable water filter pros and cons

Clean water on the go or at home is achievable with modern filtration solutions. Below, we deep-dive into portable filtered water bottles (great for gym, travel, or everyday use) and small home water filter systems (countertop, faucet, or under-sink units). Each option is backed by independent lab testing and high customer satisfaction, and all are available for purchase in the U.S. and North America.

• LifeStraw Go Series (Stainless Steel Bottle)

  The LifeStraw Go is a durable bottle with a 2-stage filter (hollow fiber microfilter + carbon) that’s proven effective for both everyday tap water and outdoor sourcesallrecipes.comallrecipes.com. The microfilter is NSF P231 certified to eliminate 99.9% of waterborne bacteria and parasites, while the carbon stage is NSF/ANSI 42 certified to reduce chlorine, odors, and organic chemicalsallrecipes.com. This means it not only improves taste at the gym, but can also make lake or creek water safe to drink. In testing, it filtered out 99.9% of bacteria, parasites, microplastics, silt, and sand, as well as chlorine from tap waterallrecipes.com. Reviewers praise its versatility; Allrecipes’ product tests picked LifeStraw Go as the top filtered bottle for being stylish yet rugged enough for travelallrecipes.com. (LifeStraw reports a 90% customer satisfaction score as of 2024lifestraw.com, reflecting its strong reputation.) One consideration is that sipping requires a bit of effort due to the dual filter, but this is a trade-off for thorough filtrationallrecipes.com. The filter components are long-lasting (up to 1,000 gallons for the microfilter) and replacements are availableallrecipes.com.

• Brita Premium Filtering Bottle (Stainless Steel)

  For those mainly concerned with improving tap water taste and odor, the Brita Premium filtering bottle is a popular choice. It uses an activated carbon filter certified by WQA and tested to NSF/ANSI Standard 42 for chlorine reductionallrecipes.com. It also filters coarse particulates (Class VI sediment like rust, sand, etc.), making water clearer and better-tastingallrecipes.com. This insulated stainless-steel bottle is built for convenience – it has an easy-sip spout and fits in cup holders, making it gym- and commute-friendlyallrecipes.com. Each filter lasts ~40 gallons (about 2 months)allrecipes.com. While it won’t remove biological contaminants from untreated water, it’s lab-tested for improving municipal water quality (chlorine, zinc, copper, mercury) and scores high in customer reviews for flavor improvement and ergonomicsallrecipes.comallrecipes.com. In a hands-on test, it was the only filtered bottle comfortable enough for use during exercise, thanks to its one-handed push-button lid and good flow rateallrecipes.com.

• GRAYL GeoPress Purifier Bottle

  The GRAYL GeoPress is a robust purifier bottle designed for adventurers who might encounter sketchy water anywhere. It uses a unique press-through design: you fill the outer sleeve and press the water through the filter into the inner bottle. This system is independently tested to meet U.S. EPA standards for water purifiers, meaning it removes not just bacteria and protozoa but even virusesallrecipes.com. The Grayl’s cartridge combines activated carbon and advanced media to adsorb chemicals, pesticides, herbicides, and heavy metals and to filter out pathogens and microplasticsallrecipes.com. Notably, it carries NSF/ANSI certifications 42 and 53 for its removal of aesthetic contaminants and chemicals, and it’s proven to eliminate 99.99% of waterborne pathogens (viruses, bacteria, protozoa) in testingallrecipes.com. Each filter lasts ~65 gallons (350 presses)allrecipes.com. Users love that you can purify very dirty water in ~10 seconds of pressing – the output water comes out clear and clean even from murky sourcesallrecipes.com. Because of its comprehensive filtration, the GeoPress is a top “splurge” pick for international travel or outdoor expeditionsallrecipes.com. It is bulkier and pricier than straw-type filters, but for all-in-one protection (including virus removal) without batteries, it’s hard to beatallrecipes.com.

• Sawyer MINI Water Filter (Straw System)

  The Sawyer MINI is an ultra-portable filter that isn’t a bottle itself, but can attach to standard water bottles or be used as a straw. It’s highly regarded for camping and emergency use. Weighing only 2 ounces, the MINI uses a hollow-fiber membrane with a tiny 0.1 micron pore size that physically traps contaminantswaterfilterguru.com. In practice, it removes common waterborne bacteria (like E. coli), protozoa (Giardia, Cryptosporidium), and sediment – essentially 99.9999% of bacteria and 99.9% of protozoan parasites, according to EPA guide standard testswaterfilterguru.comwaterfilterguru.com. (Viruses are typically not filtered by 0.1μm, so this is intended for relatively clean or treated water sources, or use with virus-free natural water.) The Sawyer MINI’s filter is independently tested to EPA protocols for microbiological purifiers and has been proven in the field by hikers worldwidewaterfilterguru.com. Its standout feature is an extremely long lifespan – up to 100,000 gallons of water can be filtered if you maintain it (by backflushing)waterfilterguru.com. Customer satisfaction is high due to its reliability and value (often ~$25). It’s a bit slow to squeeze water through compared to a bottle with gravity/pressure, but as an emergency or ultra-light solution, it’s arguably the most versatile portable filterwaterfilterguru.comwaterfilterguru.com. (It was rated the “best overall” portable filter of 2025 by WaterFilterGuru’s testing, largely due to its effective filtration and usability in various configurationswaterfilterguru.comwaterfilterguru.com.)

Clearly Filtered Insulated Bottle

If your priority is removing chemical contaminants from tap water (like lead, fluoride, or even PFAS) in a portable form, the Clearly Filtered bottle is a top-tier option. This 20 oz stainless steel bottle’s filter is designed for municipal water and uses their proprietary Affinity filtration media. It was independently lab-tested to meet NSF/ANSI Standards 42, 53, 401, and 473, which covers chlorine & taste/odor, heavy metals (like lead), pharmaceuticals/herbicides, and PFAS (“forever chemicals”) reductionclearlyfiltered.com. In total, it can remove up to 99.99% of 220+ contaminants while leaving beneficial minerals intactclearlyfiltered.com. For example, it targets chlorine, lead, arsenic, fluoride, pesticides, and more – a scope of filtration far beyond basic carbon filters. This bottle essentially turns any tap into very pure water on the go. The filter is smaller than those in large under-sink systems, so it handles about 25 gallons before needing replacementclearlyfiltered.comclearlyfiltered.com. Users report the water taste is excellent, and Clearly Filtered emphasizes quality: the bottle is BPA/BPS-free and made in the USA, and each unit is third-party lab tested for performanceclearlyfiltered.com. It’s a bit pricier, but it comes with the reassurance of full lab certification and a 100% satisfaction guaranteeclearlyfiltered.com. For travelers or renters concerned about tap water quality (lead, etc.), this bottle provides peace of mind similar to an advanced home filter, portably.

Other notable portable filters: Epic Water Filters (e.g. Epic Nalgene or Vostok bottles) offer similar multi-stage filters that remove 200+ contaminants (including PFAS and bacteria) and are well-reviewed in the USA. Also, the Berkey Sport Bottle uses the famed Berkey filter element in a squeeze bottle; it has been independently tested to remove bacteria, viruses, and heavy metals, though it is not NSF certified. All these options ensure you can hydrate safely whether at the gym, office, or hiking trail.

Portable Bottles:

1. Clearly Filtered Insulated Bottle

   • YES, removes up to 99.5% of fluoride

   • Verified by 3rd-party labs, not just taste claims

 NO – Does NOT Remove Fluoride:

• Brita Premium Bottle

• PUR Plus Faucet Filter

• LifeStraw Go

• Sawyer MINI

• GRAYL GeoPress (removes a lot, but not fluoride)

These are mostly great for chlorine, bacteria, heavy metals, or outdoor use — but fluoride requires a different type of filter

Extra Tip:

Fluoride is added to many U.S. city water supplies, so if you're avoiding it for health reasons, always go with:

• RO system, or

• Clearly Filtered, or

• Berkey + PF-2 filters

These are your go-to options for solid fluoride removal and customer-proven quality.

Thanks for reading! Whether you're sipping on the go or filtering at home, your water choices matter. Hope this guide made it a little easier (and a lot clearer). Until next time—drink smart, stay curious, and keep making those honest steps