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There’s more to Southern Sqweeze than just bottled, healthy juices. Read on for updates about the store, our recipes and the benefits of an all-natural, juice-friendly lifestyle.

Meditating in Chaos

Kelsey Vasileff

Ideally, everyone would have the space and the time every day to sit alone in perfect silence for ten minutes. But we’ve got jobs. We’ve got family, friends, pets, and TV shows. I get it.  

Luckily, the point of meditation is not to add another thing to your list. The point is to be intentional with your thoughts, and to do what brings joy and balance to your life. Your day-to-day life really can include mindfulness and meditation.  

Here’s how.

Got kids?

Try letting them in on the experience. Research shows kids as young as three can benefit from their own form of meditation practice. Children are social learners, which means they learn best when they mimic what they see.

A good first step is simply to meditate in the room with them. Let them see what you’re doing. And if they show some interest, invite them to mimic your posture. Explain what you’re doing and why. It may even give your own practice new clarity and focus.  

Kids may find it easier if there is a designated meditation spot in the house. The quiet part may be especially difficult for them, so try playing some peaceful music in the background. One day your child may be really into it, and another day they won’t. Don’t worry about it! Show consistency, discipline, and flexibility in your own practice. And who knows? They might join in again tomorrow. 

Will this be the most focused and intense meditation of your practice? Probably not. But don’t let yourself or your child feel like anyone is doing anything wrong. Appreciate the special brand of joy, curiosity, and mischief kids bring to your meditation practice.  

Got pets?

Animals are praised for lowering stress in their owners. It makes sense they’d be great additions to a meditation practice. More than likely they’ll want to join in. Let it be a bonding time with your animal, and don’t worry about disturbing your posture or thought process. Embrace what makes this specific experience of meditating with your animal special and valuable.  And don’t judge yourself.  

Stillness and the Real World

What if your circumstances didn’t dictate your inner stillness? What if you could practice mindfulness and access your inner voice even in the most chaotic moments of your day? While real stillness and quiet are definitely valuable and worth carving out in your day, every once and awhile, try embracing the chaos! Meditating in uncontrollable environments might even allow for a more centered mind once you get back to your daily life.  

Real Talk from Real Juicers

Kelsey Vasileff

Juicing has changed my life, and I love talking to my customers (some now friends) about how juicing works for them! I thought I’d share a few stories with you. Have a look! 

Deborah Queen:

"While training for Iron-Man, Southern Sqweeze was instrumental in perfecting my nutrition daily. A watermelon splash was a great recovery after a hard workout! Southern Sqweeze is a daily part of my life!"

Angie Supan:

"Southern Sqweeze has changed the way I think about and consume vitamins, nutrients, and fruits and vegetables. I LOVE EVERYTHING, but I love how I feel after I drink or eat from the Southern Sqweeze menu. My new favorite, "zippy," adds a pep in my day, and I know it has kept me healthier during the cold and flu season. And everyone who works at Southern Sqweeze is so kind and so informative! Thank you for being in my neighborhood and for being open 7 days a week!"

Aaron Kincer: 

"A few months after Southern Sqweeze opened, my wife and I we started coming. Our lives have been impacted by Southern Sqweeze through the availability of delicious food, that is also the kind of food we seek to eat everyday. We want to have a high quality of life and that starts with our diet. Our extended family has a similar view of Southern Sqweeze when it comes to organic, whole foods that fuel our bodies. So, all in all, when it comes down to it, Southern Sqweeze is a convenient, delicious way to get good, healthy food on the go!"

You can guess how these stories make us feel. We’re all about motivating, hydrating, and nourishing you physically and mentally, and seeing it all happen makes us so happy.

Do you have a juicing story you’d like to tell? Comment below and we'll shoot you a juicy coupon!

How to Switch to Plant-Based Eating

Kelsey Vasileff

So, you’ve decided to take the plunge! Or you’re at least curious and convinced enough for a little toe-dipping.  

Switching to a plant-based diet is simple, but it can be challenging. You just remove meat, eggs, dairy, and overly processed foods from your diet, and replace them with whole, nutritious, plant-based foods. No big deal, right?

You can go cold turkey or take some time with the transition. Small, incremental change is usually the best way to make it last.  

How to Start

Start small. Commit to removing meat, dairy, eggs, and all things processed over the course of 30 days. Start by adding in more plant-based foods. Throw in veggies with those eggs, or make a green smoothie to go with that afternoon pick-me-up snack. At the grocery store, avoid the center aisles filled with pre-packaged foods. Keep to the outskirts, where all the real food is!  

Then, choose two days of the week to go meat-free, two to go egg-free, and two to go dairy-free (arguably the hardest stage, because cheese). After one week, increase the number of days, continuing every week until by the end of the month you are fully plant-based.

Why to Try it 

Stay the course for 30 days and you will FEEL the difference. You should be over the initial detoxing symptoms (yes, that’s a thing), and you’ll feel like a new person.   

Remember, you should not feel hungry or deprived when transitioning to a plant-based diet. It will take some determination, curiosity, and a willingness to step outside your comfort zone, but make it your goal to explore a brand new world of food! Invest in a plant-based cookbook, and don’t be scared to try new things.

What to Eat

So what can you eat? So many good things.

Beans and legumes (lentils, black beans, kidney beans, pinto, garbanzo—the list goes on and on) are a great source of plant-based protein. You can also go nuts on almonds, walnuts, flaxseed, and chia seed (a superfood!), as well as almond milk and hemp seed.

Don’t forget quinoa! It tastes and cooks like a grain, but it’s actually a seed with amazing health benefits. It’s also a complete protein.

Obviously all fruits and vegetables make the list. And this is where your plant-based diet can really transform into something colorful and exciting. No, really. There are, of course, the dark green leafy variety, which are packed with nutrients and low in calories. But you can also dig into berries, figs, apples, kiwi, banana, pomegranate, cherries, and so on.  

Starch isn’t a no-no, but just make sure you’re getting the most nutritious bang for your buck. That means sweet potatoes, squash, brown rice, sprouted whole wheats (try Ezekiel bread or cereal), and steel-cut oats.

These are all beautiful, delicious foods that will help your body, and you’ll be amazed at the variety of flavors and textures you can get out of them in your cooking.

And before you despair that all treats are out of your life for good, did you know that both an occasional glass of red wine and a piece of really dark chocolate (80% or more) are good for your heart and have antioxidant properties?  

Also try juicing, smoothies, or wellness lattes (also called superfood lattes), to feel like you’re treating yourself while still fueling your body with the stuff it craves.  


So, who’s game to try? Whatever your stage of plant-based eating, we want to hear from you! Comment below with your ups and downs through this process!