HOW TO MAKE HEALTH AND FITNESS A LIFESTYLE

 When you start to view health and fitness as a lifestyle rather than a part-time hobby or 30-day challenge, you develop behaviors that will improve many areas of your life.

Living a healthy lifestyle can inspire creativity and teach you discipline, adaptability, and balance.This will not only leave you looking and feeling better, but you will show up as a better version of yourself for the people in your life that truly matter.

IT’S MORE THAN AESTHETICS

Health and fitness are about more than the way
you look, the food you eat, or the weight you lift at the gym. They’re about:

• the way you feel.
• your quality of life.
• the focus you have at work.
• your ability to move.
• your psychological state.

When you’re truly healthy, you are in a better mood and can physically do more. You can do things like walking your dog, going hiking, or paddleboarding. Not being able to do these things can drastically impact your experiences and limit your quality of life.

SETTING AN EXAMPLE

When you choose to live a healthy lifestyle, you
not only do yourself a favor, but you set an excellent example for all of those
around you. Your friends, family, and children are impacted by the healthy
choices you make and will often feel inspired to make a change in their own
lives. 

The result of this is better relationships, lower
risk of disease, and an overall healthier and happier world. By simply making
healthier choices, you can have a rippling impact on all of those around you.
Be the person to start the change.

You can also set a great example by becoming a Lifestlye Coach through NASM!

YOU LEARN EXACT BEHAVIOR CHANGE

I find that “diets” or “workout challenges” only
last so long. It is unrealistic to be going at 100 MPH all the time. We are all
human. Life happens, stress comes and goes, and schedules can get thrown off.
When we choose to live a healthy lifestyle, we learn to accept these things and
ADAPT.

You learn to enjoy life when you are on vacation
and away from your gym and kitchen because you have developed the habits and
skills to live a healthy lifestyle no matter where you are. By always
practicing moderation and balance, you allow yourself to indulge without going
overboard. If you don't have access to a gym one week, you get in the habit of
traveling with your resistant bands, creating a bodyweight circuit, or using
nearby benches and stairs to get a workout in. You learn to adapt instead of
self-destructing when your routine gets thrown off. 

CONSISTENCY

Sure, people get results with extreme dieting or
partaking in workout challenges. However, the percentage of people who follow
those plans exactly is tiny. These challenges are often completed in a short
period and accompanied by strict guidelines of success and failure, both of
which are not good for your physical or emotional health.

When you set extreme goals, you're more likely to
feel defeated if you "mess up." When the expectations aren't as intense,
you are more likely to stay consistent and enjoy your journey. You don't put
that pressure on yourself to be perfect. If you eat something “bad” or skip a
workout, you wake up the next day and get right back on track because now it’s
just part of your lifestyle. This approach is much more attainable and leads to
more consistency long term.

Here are a few tips to start making health and
fitness a lifestyle today:

1. FIND EXERCISE YOU ENJOY

This is important when it comes to staying consistent with your workouts. If you are continually doing exercises you don't enjoy, and they leave you feeling drained physically and emotionally, it’s only going to last so long. You are better off finding exercises that make you feel good, and you can stick to long term, even if it's not the most intense. Consistent low-intensity exercise will always triumph inconsistent high-intensity exercise. 

2. BE PATIENT WHEN IT COMES TO REACHING YOUR PHYSICAL GOALS

Remember, results take time. Be easy on yourself.
Nothing good comes easy. Learn to fall in love with the process and the person
you become throughout the journey.

3. DON’T GIVE UP THE FOODS YOU LOVE

I'm a firm believer in never giving up the foods
you love. Find a way to make your favorite foods healthier. If pizza is your
favorite food, don't give it up. This will leave you feeling deprived. Get
creative and use clean ingredients to make your healthy version.

4. DON’T COMPETE WITH ANYONE

This is your life and your journey. No two people
are the same, so you should never compare yourself to others. As long as you
wake up every day and try to be better than you were yesterday, you are on the
right track.

5. TRY NEW THINGS

Step out of your comfort zone. Try a new fitness class with a friend and explore different foods. Grocery shopping based on what's in season is an easy way to begin experimenting with different foods and exposing yourself to a wide variety of fruits and vegetables. Stepping out of your comfort zone and switching things up will keep things interesting and help you stay motivated and inspired to make this way of living a permanent lifestyle.

One Serving of This Food Can Significantly Increase Your Vitamin D Intake, Researchers Say

Health experts cannot stress enough how important it is to make sure you're getting adequate levels of vitamin D each day. While there aren't many foods that are rich in the vitamin, taking a supplement is a great way to ensure that you achieve the recommended dietary intake and fight off infection.

Mushroom

However, new research funded by The Mushroom Council indicates that one common plant-based food may be able to provide you with your daily needs all on its own. In the journal Food Science & Nutrition, Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwa modeled the addition of mushrooms to National Health and Nutrition Examination Survey (NHANES) 2011-2016 dietary data. More specifically, they examined a composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms; and finally, one scenario including oyster mushrooms.

Dark chocolate

The chemical compounds in certain foods and beverages may prevent a particular enzyme found in the new coronavirus from carrying out its function. According to a study published in the journal Frontiers, dark chocolate, green tea, and muscadine grapes (a breed that's native to the south) all contain chemical compounds that can bind to and effectively block the function of the protease in SARS-CoV-2, the virus which causes COVID-19. If the protease enzyme is inhibited, the virus can't replicate. The protease inhibitors prevent the virus from forming mature particles.

Green tea

Like dark chocolate, green tea contains chemical compounds that could protect you against COVID-19. It's yet another reason to pour yourself a nice cup of tea!

Muscadine grapes

If you have access to them, Muscadine grapes are another great food to eat during the pandemic. This isn't to say that food and beverages will protect you from COVID-19, but the Frontiers findings may be a catalyst for bigger discoveries to come.

Pumpkin seed milk

This is a pretty specific find, but if you have access to it, pumpkin seed milk could protect your body against COVID-19. The beverage will support your immune system, which could weaken the virus.

Melatonin

When you're aiming to get quality sleep, you may take a melatonin pill about 30 minutes before letting your head hit the pillow. But, have you also considered popping melatonin in an attempt to lessen the severity of COVID-19 symptoms?

Probably not, right? As it turns out, the common supplement used to help many people fall asleep at night can block the production of pro-inflammatory cytokines while also increasing the number of anti-inflammatory cytokines. Long story short: The supplement could help your body fight off the virus.

26 Plants You Should Always Grow Side-By-Side

 Seasoned gardeners know that a diverse mix of plants makes for a healthy and beautiful garden. Many believe that certain plant combinations have extraordinary (even mysterious) powers to help each other grow. Scientific study of the process, called companion planting, has confirmed that some combinations have real benefits unique to those pairings.

a close up of a flower garden: Companion planting uses one species' advantages to help another. Check out these 13 power pairs!© Willowpix - Getty Images Companion planting uses one species' advantages to help another. Check out these 13 power pairs!

Companions help each other grow and use garden space efficiently. Tall plants, for example, provide shade for sun-sensitive shorter plants. Vines can cover the ground while tall stalks grow skywards, allowing two plants to occupy the same patch.

Some couplings also prevent pest problems. Plants can repel harmful organisms or lure the bad bugs away from more delicate species.

These combinations of plants do way better, together:

Roses and Garlic

Gardeners have been planting garlic with roses for eons since the bulbs can help to repel rose pests. Garlic chives are probably just as repellent, and their small purple or white flowers in late spring look great with rose flowers and foliage.

Marigolds and Melons

Certain marigold varieties control nematodes in the roots of melon without using chemical treatments.

Tomatoes and Cabbage

Tomatoes repel diamondback moth larvae, which can chew large holes in cabbage leaves.

Cucumbers and Nasturtiums

The nasturtium's vining stems make them a great companion rambling among your growing cucumbers and squash plants, suggests Sally Jean Cunningham, master gardener and author of Great Garden Companions>>>P. Nasturtiums reputedly repel cucumber beetles, but they can also serve as a habitat for predatory insects like spiders and ground beetles.

Peppers and Pigweed

Leafminers preferred both pigweed (also called amaranthus) and ragweed to pepper plants in a study at the Coastal Plains Experiment Station in Tifton, Georgia. Just be careful to remove the flowers before the weeds set seed.

Cabbage and Dill

"Dill is a great companion for cabbage family plants, such as broccoli and brussels sprouts," Cunningham says. The cabbages support the floppy dill, while the dill attracts the helpful wasps that control cabbage worms and other pests.

Corn and Beans

The beans attract beneficial insects that prey on corn pests such as leafhoppers, fall armyworms, and leaf beetles. The vines can also climb up the corn stalks.

Lettuce and Tall Flowers

Nicotiana (flowering tobacco) and cleome (spider flower) give lettuce the light shade it grows best in.

Radishes and Spinach

Planting radishes among your spinach will draw leafminers away from the healthy greens>>>P. The damage the leafminers do to radish leaves doesn't prevent the radishes from growing nicely underground.

Potatoes and Sweet Alyssum

The sweet alyssum has tiny flowers that attract delicate beneficial insects>>>P, such as predatory wasps. Plant sweet alyssum alongside bushy crops like potatoes>>>P, or let it spread to form a living ground cover under arching plants like broccoli. Bonus: The alyssum's sweet fragrance will scent your garden all summe longr.

Cauliflower and Dwarf Zinnias

The nectar from the dwarf zinnias lures ladybugs and other predators that help protect cauliflower>>>P.

Collards and Catnip

Studies have found that planting catnip alongside collards reduces flea-beetle damage on the collards. The fragrant plant may also help repel mosquitoes>>>P.

Strawberries and Love-In-A-Mist

Tall, blue-flowered love-in-a-mist (Nigella damascena)"looks wonderful planted in the center of a wide row of strawberries," Cunningham says "

One Surprising Side Effect of Eating Apples, According to Science

 There are countless reasons why an apple a day can keep the doctor away. Some of the benefits of eating apples include weight loss, immune support, reduced risk of heart disease, and lower cholesterol. But there is one lesser-known, but equally as important, influence, and health-supporting as these: apples have been shown to support the growth of "good" bacteria that live in your gut, improving your microbiome health.

But first, what is the microbiome?

The microbiome is a community of bacteria, fungi, archaea, and viruses that live in and on your body. The greatest concentration of these microorganisms is in your gut, where they are responsible for an incredible number of health functions. Your gut microbiome has been linked to everything from supporting your immune system to regulating your mood to even controlling your appetite and weight. 

But the only way the microbiome can do its job of supporting your overall health is by keeping the "good" bacteria in balance with the "bad" bacteria. Unfortunately, the bad bacteria have taken over most of our microbiome. Studies show that our Westernized diets, high in saturated fat and sugar while being low in plants and fiber, support the growth of bad bacteria and kill off the good bacteria. The result is an array of health issues, from obesity to poor mental health.

One of the ways to support your gut health is by eating foods that nourish the good bacteria—and apples just happen to be one of them.

How apples support your gut health.

Apples contain two compounds that may contribute to their microbiome-supporting benefits: polyphenols and pectin, a type of prebiotic fiber found in apple skin.

Prebiotics are compounds that promote the growth of good bacteria. Most prebiotics are plant fibers, but emerging research has found that some polyphenol antioxidants may also have prebiotic properties.

Pectin, a fiber found in apple skins, has been shown to promote the presence of anti-inflammatory beneficial bacterial species in the Firmicutes family, which are known for their health-supporting functions.

Procyanidins, a class of antioxidant flavonoids, from apples can prevent obesity in mice by improving the ratio of good to bad bacteria in the microbiome, according to a Scientific Reports study.

Studies have also shown that eating whole apples can have an effect on your microbiota. An Anaerobe study found that when women consumed two apples a day for two weeks, they increased an abundance of good bacteria.

How can you eat apples to promote your health?

To reap the microbiome-supporting health benefits of apples, make sure to eat the whole fruit when you grab one—that includes the skin. The skin is the part of the apple that includes the highest levels of prebiotic fiber pectin.

You should also opt for organic apples whenever possible. (And it's not just because the Environmental Working Group has consistently found that apples are more likely to be tainted with pesticides than other fresh fruit and vegetables.) A Frontiers in Microbiology study published in 2019 found that organic apples contain a more diverse and balanced bacterial community compared to conventional apples, which support a more diverse and healthier microbiome.

Do not rely on apple cider vinegar for prebiotics. Despite what you may have read or seen, there is not enough scientific evidence to support that apple cider vinegar contains enough pectin to act as a prebiotic. As you'll see on the nutrition label, ACV contains zero grams of fiber.

"Apple cider vinegar cannot be considered a true probiotic or prebiotic," Melissa Mitri, MS, RDN, Owner of Melissa Mitri Nutrition LLC tells us.

"There are several proposed benefits of apple cider vinegar such as improving digestive issues, increasing healthy gut bacteria, weight loss, and blood sugar control. However, so far the research done is from small studies and so more research is needed to prove these benefits are directly from the ACV itself or if there are other diet habits playing a role. The health benefits in the research are stronger for other prebiotic foods that have a significant amount of non-digestible fiber – such as onion, garlic, leeks, asparagus, and whole apples with the skin."

In addition to apples, you can try these 15 Prebiotic Foods for Your Probiotic Efforts.

Takeaway

Right now, evidence supports that apples may have a positive influence on microbiome health, but there is still research to be done. At the end of the day, it's important to know that there is no one food that will support gut health.

The best thing you can do to support the growth of beneficial microbes is to eat a diverse diet with different proportions of macronutrients and micronutrients and one that includes the recommended 28 grams of fiber per day, as recommended by a Frontiers in Immunology review.

Most popular dog breeds that are good for families

Most popular dog breeds that are good for families

It’s easy to see why people say dogs are man’s best friend, but they can also completely transform family dynamics. If you’ve ever had a dog, you know that each member of your family develops their own special relationship with the pet and in return receives unconditional love. Many of us probably consider them additional members of our families.

Dogs have a way of lightening the mood with their antics and presence. Often, they are simply great company. But also, kids learn responsibility through feeding, walking, and helping to care for them, and skilled watchdogs even create an extra layer of security to make you feel safer at home.

All dogs aren’t created equal, though; some are better suited for children than others. Stacker compiled its list using data from the American Kennel Club’s Best Family Dogs list and considered breeds that were in the top 200 most popular breeds in America in 2018 (data released 2019). In addition, criteria such as friendliness, trainability, temperament toward other dogs, gentleness with children, and, of course, cuteness were other factors considered.

So which breed is right for your family? The age of your children plays just as much a role as your living space. City dwellers often opt for small- or medium-sized breeds like pugs or French bulldogs so they can easily navigate their apartment complexes and crowded sidewalks. But suburban families can make room for labradors and retrievers with plenty of backyard and park space.

And maybe it isn’t size that affects your family’s decision but cleanup: Do you mind if your dog is long- or short-haired? Shaggy or often shedding? Do your kids make enough of a mess—or do they have an allergy?

Maybe more importantly for working parents is how much—or little—responsibility your children will take in caring for a breed that needs more attention vs. one that is more autonomous. Luckily this list should provide some insight into these decisions.

Icelandic sheepdog

- U.S. popularity rank: 155

For loyalty, the Icelandic sheepdog is likely to be your kids’ best friend. If you’re looking for a dog that will make you feel like you’re a king or queen, look no further. They are known for the special tail-wagging gleeful greeting that is hard to resist. They’ll help get your kids from behind their computer screens, as Icelandic sheepdogs are energetic and crave outdoor fun.

Bearded collie

- U.S. popularity rank: 127

Friendly, fun-loving bearded collies will always be ready to play, no matter the weather. They are so friendly they may not do much for scaring away burglars, but they have a mighty bark. You’ll love the fact that bearded collies have a reputation for "herding" children to safety.

American Eskimo dog

- U.S. popularity rank: 122

The American Eskimo dog will kill you with cuteness: They have a sweet face and an angelic white, fluffy coat. They love to be smack dab in the middle of family activities. Eskies, as they are nicknamed, are so friendly they likely will be pals with the household cat. They’re also entertaining; some owners of these pets will tell you their dog "talks" to them.

Brussels griffon

- U.S. popularity rank: 98

Brussels griffons are around 10 pounds of charm. Something about these dogs will likely make you laugh. They are full of personality, are ever confident, and can exhibit a bit of a strut. They’re ideal for families with older children, as they are bold and up for mischief.

Alaskan Malamute

- U.S. popularity rank: 58

You want to get it right with an Alaskan Malamute from the outset. From the early days of puppydom, lay down the law to make it clear you’re the boss. Otherwise, the dog may think he or she can run the house. These dogs can be tough to fence in, as they are excellent diggers and climbers. Gain their respect and you’ve got an ideal family pet who will show you a good time.

Pug

- U.S. popularity rank: 28

Pugs are beloved for an expressive face that gets right to your heart. They are affectionate and love kids and other dogs. Pugs are peaceable, laid back, and typically don’t go overboard with barking and chewing. They do, however, snore.

Bulldog

- U.S. popularity rank: 5

Bulldogs have a face like none other. Your stocky pal will keep you guessing with his or her inquisitive looks. Bulldogs are docile, but keep them moving because they love to eat. Don’t disturb them at mealtime; you might hear barking if you do.

Homemade condiments, dressings and toppings are a pathway to fast, flavorful cooking

Cooking has always been essential to my quality of life. But in the ongoing lockdown that is our pandemic existence, it has become essential to my sanity. Can’t go to restaurants or bars, can’t go to movies or theaters, can’t go to games. What I can do is cook.

I cook when I have the time and I cook when I don’t and I cook when I am tired and I cook when I don’t want to. I cook morning, noon and night. I am never, it seems, not cooking.

6 spice blends to make at home, including garam masala, ras el hanout and Cajun seasoning

And yes, that puts enormous, some might say ridiculous, pressure on every meal, but sometime this spring, I realized there was a Venn diagram overlap in my need for escape and my need to feed myself.

It’s hard to believe that what began as a little experiment to keep myself entertained would grow into something I now depend upon, much less that it would change the way I think about putting together a meal.

I spent more than a decade as a food critic and food writer, which has left me a little too much in love with the sorts of jeweled touches chefs embrace — and that my friends sometimes roll their eyes at. But that experience also taught me a lot about the way good dishes are built.

Items that would go bad if I left them out, I keep on a dedicated shelf of my fridge: a shallot vinaigrette that I make weekly; fried spiced chickpeas, which sometimes I use whole and other times I chop roughly; honey-pickled jalapeños; anchovy-lemon butter, and lightly pickled lemon strips.

The pickled lemon strips are a great example of an easy way to add a last-second brightness — over the top of, say, a plate of roasted asparagus or broccoli or fish tacos. To make them, remove the rinds from three lemons, making strips with a peeler. Cut away as much of the pith as possible with a knife. Julienne the strips. Into a small jar with a lid, add a quarter-cup of extra-virgin olive oil and 1 tablespoon each of fresh lemon juice and champagne vinegar. Add the strips, making sure to coat them. Store in the fridge for about two weeks.Capture the sunny freshness of lemons with syrup, marmalade and preserves

If I run low on any of these, I immediately make more; the idea is to always have an item on hand, the way you always have salt and pepper and cooking oil.

Several weeks ago, looking to do something with a butternut squash that wasn’t a soup or a stew, I scanned my collection. The dish quickly took shape.

I cubed the squash, drizzled the pieces with maple syrup and roasted them. When the cubes were done, I dressed them with a splash of shallot vinaigrette, sprinkled on a few spoonfuls each of crumbled spiced chickpeas and olive oil-fried breadcrumbs, and crowned the dish with a garnish of chopped celery leaves.

The result was at once sweet, spicy, crunchy and salty, and felt more like a main dish than a side.

In the end, that might be the thing I love best about my secondary pantry, that it provides me endless pathways to quick and simple dishes that, ultimately, make me feel a little less deprived, a little less stuck.Break out of your boring salad rut with these 6 homemade dressings

Roasted Butternut Squash With Crumbled Chickpeas

Make ahead: Every element of this dish can be made in advance: The squash can be roasted and then refrigerated for up to 3 days. The crumbled spiced chickpeas can be refrigerated in an airtight container for up to 1 week. The shallot vinaigrette can be refrigerated in an airtight container for up to 2 weeks. The oil-fried breadcrumbs can be stored in your pantry in an airtight container for up to 2 weeks.

Leftovers can be refrigerated for up to 3 days. Heat in a shallow dish in the microwave on high for about 3 minutes or on the stove in a pan over low heat.

Ingredients

For the squash

• Neutral oil, such as canola or vegetable, to grease the baking sheet
• 1 butternut squash (about 3 pounds), peeled, seeded and cut into a 1/2-inch dice
• 2 tablespoons maple syrup
• 1/4 teaspoon kosher salt
• Coarsely ground black pepper

For the chickpeas

• 1/3 cup extra-virgin olive oil, plus more as needed
• One (15 1/2-ounce) can chickpeas, drained and patted dry
• 1 tablespoon ground cumin
• 1 tablespoon smoked paprika
• 1 teaspoon ground coriander
• 1 teaspoon curry powder
• 1/2 teaspoon ground cinnamon
• Kosher salt
• Coarsely ground black pepper

For the shallot vinaigrette

• 1/2 cup champagne vinegar
• 1/2 cup extra-virgin olive oil
• 1 large shallot (2 ounces), minced
• 1/4 teaspoon kosher salt
• Coarsely ground black pepper

For the breadcrumbs

• 2 slices (3 to 3 1/2 ounces) stale or well-toasted bread
• 3 tablespoons extra-virgin olive oil
• 1/4 teaspoon kosher salt, or more to taste
• Coarsely ground black pepper
• 1 tablespoon chopped celery leaves or fresh parsley, for serving (optional)

Step 1

Make the squash: Position a rack in the middle of the oven and preheat to 425 degrees. Lightly grease a large, rimmed baking sheet with oil.

Step 2

Add the squash to the baking sheet, drizzle with the maple syrup, season lightly with salt and pepper, and toss to coat. Arrange the squash in a single layer. Roast for 35 to 45 minutes, or until the squash turns light golden and can be pierced with a knife but isn’t soft.

Step 3

Make the chickpeas: While the squash is roasting, line a plate with paper towels and place it near the stove.

In a medium, nonstick skillet over medium heat, heat the olive oil until shimmering. Add one chickpea to test the oil — if it sizzles, add the rest. Fry the chickpeas, gently tossing them and shaking the pan every 30 seconds, until deeper golden, about 3 minutes. Add the cumin, paprika, coriander, curry and cinnamon, one at a time, and continue tossing between each addition. The chickpeas will absorb a good bit of the oil, so you may need to add more as they cook. Adjust the heat as needed to keep the chickpeas sizzling without burning the spices. It may take about 10 minutes until they look glossy, brownish and begin to crisp, so be patient. To test, take one chickpea out, let it cool a bit, and taste. The chickpeas should be almost crunchy, like corn nuts.

Using a slotted spoon, transfer the chickpeas to the prepared plate to drain. Season with the salt and pepper. When the chickpeas are no longer hot, roughly chop them with a large chef’s knife. Makes about 1 generous cup.

Step 4

Make the vinaigrette: In a small bowl, combine the vinegar, oil, shallot, salt and a pinch of pepper and whisk to combine. Taste, and adjust seasoning as needed. Makes about 1 generous cup.

Step 5

Make the breadcrumbs: Line a plate with a paper towel and place it near the stove. In a food processor, pulse the bread until you have small crumbs.

In a small pan over low-medium heat, heat the oil until just warm. Add the crumbs and cook, stirring frequently, until golden and crisp, 3 to 5 minutes. Transfer to the prepared plate, season generously with the salt and pepper and let cool. Makes about 3/4 cup.

Step 6

To assemble: Arrange the roasted butternut squash on a large platter and drizzle with 1/4 cup of the shallot vinaigrette. Top with 6 tablespoons of the chopped spiced chickpeas, followed by 2 tablespoons of the breadcrumbs, and finish with 1 tablespoon of chopped celery leaves or parsley, if using. Serve family-style warm or at room temperature, with extra dressing on the side, if desired.

Nutrition Information

Calories: 283; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 134 mg; Carbohydrates: 29 g; Dietary Fiber: 5 g; Sugar: 7 g; Protein: 3 g.

You don't need land to build habitat; here's how to grow native plants in pots

 Native plants are the new darlings of the landscaping world, which is shifting its focus from ornamentals to building habitat to help hummingbirds, butterflies, bees and other beneficial pollinators find the food they need to survive.

a parrot sitting on top of a table: Native plants attract pollinators. (Micah Fluellen / Los Angles Times; Getty Images)© Provided by The LA Times Native plants attract pollinators. (Micah Fluellen / Los Angles Times; Getty Images)

But — news flash!—you don't need a yard or vast tracts of land to promote biodiversity. Pollinators are more than happy to dine on native plants growing in pots on balconies or patios.

If every balcony in L.A. sprouted at least one native plant, "we could create green buildings supporting the entire food chain in a very small space," said Evan Meyer, executive director of the Theodore Payne Foundation for Wild Flowers & Native Plants in Sun Valley.

Even a pot of California buckwheat, with its showy white flowers and abundant seed pods, can provide lots of food for beneficial insects and birds. "It does great in containers," Meyer said. "It takes full sun."

Urban development has destroyed much of the habitat and food sources for native animals that evolved to eat and live among particular native plants. But Meyer said studies have shown that once you introduce native plants into an inner-city matrix, "all of a sudden the pollinators will come. We're talking about charming insects — not mosquitos or cockroaches or spiders who don't need help living in an urban environment — but butterflies and native bees who are not only amazing pollinators but beautiful in their own right. And they support the food chain by feeding birds and larger animals."

The Theodore Payne Foundation is one of several nurseries devoted to growing native plants and rebuilding habitat in Southern California. Its nursery has even developed wildflower seeds meant to be sown and grown in balcony pots.

Growing even a few native plants in pots "is really a way for individuals to participate in restoring nature," Meyer said. "Our mission is to create conditions where nonhuman life can thrive along with human life in our city. We know there's a path to get there, and this is the path."

Late fall and early winter are the best times to start growing native plants in Southern California because the cooler, wetter months give them time to get established before things get too hot.

Before you start, however, here are a few important tips:

Consider your space

Some native plants require full sun, others prefer full or partial shade. Figure out how much sun your balcony or patio receives, then take that information with you to the nursery. For instance, white sage is a total sun lover, but hummingbird sage, its sweetly fragrant cousin, prefers shade.

Choose the correct soil

You don't want to plant in a richly amended organic soil. Native plants are used to dry, nutrient-poor soil that drains quickly, said Flora Ito, Theodore Payne's nursery manager. A soil with rich organic material holds on to its moisture for a long time. That's fine for some garden plants, but it promotes root rot in native plants. Theodore Payne makes its own soil mix for native plants, but any nursery should sell good potting soil for cactuses and succulents that crumbles easily and drains quickly.

Pot size matters

Many native plants send out deep roots, so a deep pot will be your ultimate goal. When plants are young, you want to start with a pot that's about double the depth and width of its original container. Otherwise, you have too much soil that never dries, encouraging root rot, Ito said. You could move a plant in a 4-inch pot into a gallon-size pot, Ito said, but nothing much bigger until its roots are pushing against the sides of the pot. Transplanting in the fall or early winter is best, when the cool weather will make it easier for the plant to adjust to its new home.

Spare the fertilizer

Native plants in the ground don't need any fertilizer besides what they get from decomposing leaves, etc. But because nutrients are leached out of pots with repeated watering, Ito recommends a light application of fertilizer, diluted to quarter strength, once or twice a year at the beginning of the growing season. Do not fertilize after transplanting or when plants are dormant.

Water with care

Most California native plants don't need much water in the ground because they have evolved to live in dry conditions. But plants in pots dry out more rapidly, so they will need regular watering. Ito recommends using your fingers to probe the soil to check for moisture. It's OK for the top inch or two to be dry, but the soil should be moist farther down. When you water, soak the soil until water drains from the bottom. Never let the plant sit in water, which can cause it to "drown." Ito recommends adding pebbles, rocks, wood mulch or even corks to the top of the soil to help it retain moisture and add color and interest to the overall display.

Want to know more?

Visit nurseries (or their websites) that specialize in selling native plants. There are several in Southern California besides Theodore Payne, such as the California Botanic Garden in Claremont, Tree of Life in San Juan Capistrano and Artemisia Nursery in Los Angeles.

Here are Theodore Payne's picks for 12 native plants that can be grown easily in containers. But Meyer and Ito also encourage experimentation. For instance, Ito said, white sage will grow in pots, but it can also get very large, so be prepared to keep it trimmed. When possible, we've paired young plants with older ones in these photos, so you can see how they grow.

a pot on the side of a wooden fence: Hummingbird sage (Marie Astrid Gonzalez)© (Marie Astrid Gonzalez) Hummingbird sage (Marie Astrid Gonzalez)

Hummingbird sage (Salvia spathacea) is fragrant and low growing, with spikes of deep magenta flowers that bloom from March to May. The plant prefers shade or partial shade.

a vase with a flower pot: St. Catherine's Lace (Marie Astrid Gonzalez)© (Marie Astrid Gonzalez) St. Catherine's Lace (Marie Astrid Gonzalez)

St. Catherine's Lace (Eriogonum giganteum) is a rare, endangered buckwheat with gray-green leaves and clusters of large, creamy pink blooms that turn to rust as they age. It grows quickly in full sun.

a cup with a green plant: Giant Chalk Dudleya, aka Britton's Dudleya (Marie Astrid Gonzalez)© (Marie Astrid Gonzalez) Giant Chalk Dudleya, aka Britton's Dudleya (Marie Astrid Gonzalez)

Giant chalk Dudleya, a.k.a. Britton's Dudleya (Dudleya brittonii ) is a large, showy succulent with chalky blue leaves tipped in pink and large clusters of yellow flowers. Prefers part shade; keep out of direct afternoon sun.

a vase of flowers sitting on a table: California buckwheat (Marie Astrid Gonzalez)© (Marie Astrid Gonzalez) California buckwheat (Marie Astrid Gonzalez)

California buckwheat (Eriogonum fasciculatum) is a sun-loving shrub with clusters of white and pink flowers that are highly attractive to butterflies and native bees.

Emerald Carpet Manzanita (Marie Astrid Gonzalez)© (Marie Astrid Gonzalez) Emerald Carpet Manzanita (Marie Astrid Gonzalez)

'Emerald Carpet' manzanita (Arctostaphylos 'Emerald Carpet') is a low-growing shrub with glossy green leaves, red stems and white flowers that bloom in January and February. It prefers sun in coastal areas but part shade in inland locations with intense afternoon sun.

Chaparral yucca (Hesperoyucca whipplei) is a round succulent with spiky, silver-green leaves and a tall, cream-colored bloom that looks like a feather duster. It grows in full sun.

Wildflower balcony mix is designed by the Theodore Payne Foundation to be grown in pots 12 to 14 inches wide and at least 6 inches deep. A packet includes at least five flowers — red maids, foothill poppy, bird's-eye gilia, goldfields and baby blue eyes. Grow in sun or part shade.

Shaw's agave (Agave shawii) is a dramatic succulent with textured, deep-green, serrated leaves edged with sharp magenta "teeth." It blooms with red and yellow flowers on a tall stalk and likes full sun.

Catalina currant (Ribes viburnifolium) is a bright green shrub with red stems, a citrus fragrance and reddish flowers that attract butterflies. It prefers part shade.

Joshua tree (Yucca brevifolia) is a slow-growing succulent with spiky leaves ending in sharp, dark points. The plant prefers full sun and grows to a tree in the wild, but its size is stunted in containers. It produces creamy conical blooms.

Island snapdragon (Gambelia speciosa) is an easy-to-grow perennial with vine-like branches, bright green foliage and deep-throated red flowers that attract hummingbirds and other pollinators. Can grow in full sun to part shade.

Oregon grape (Berberis aquifolium) has deep green, holly-shaped leaves that turn purple and red in the winter, as well as clusters of yellow flowers and purple berries that look like grapes. The plant grows in sun and full and partial shade.

This story originally appeared in Los Angeles Times.