Winter is cold and dark, it's true, but who needs sunlight when you can bask in the glow of holiday light displays? This year promises plenty of great options, whether you want to take part in a long-held local tradition at West Seattle's Hometown Holidays Night Market and Tree Lighting, celebrate the first night of Hanukkah at Volunteer Park's Grand Menorah Lighting, or skate through a mischievous elf-filled winter wonderland at Enchant Christmas. Find them all below and on our holiday lights calendar. NOVEMBER 22-DECEMBER 29

Enchant ChristmasFollowing a successful first year, Enchant Christmas will transform T-Mobile Park into a winter wonderland complete with an impressive light maze, light sculptures, a market curated by Urban Craft Uprising, and more. This year's theme is "Mischievous," so expect to see sly little elves roaming about. Sodo

Fantasy LightsSpanaway Park will be illuminated with dazzling light displays and scattered with food trucks for your strolling pleasure. Spanaway

Downtown Holiday Tree-Lighting and Macys Star-Lighting CelebrationIf you love holiday traditions and don't mind crowds, downtown is the place to be the day after Thanksgiving. Following the Macy's Holiday Parade, the longstanding department store will light up its gigantic star and fireworks will light up the sky after dark (weather permitting). In Westlake Park, where you'll likely be watching the show, there will also be a tree lighting and the reintroduction of the holiday carousel. Downtown

Christmas at the MansionPer holiday tradition, visitors can marvel at Puyallup's historic Meeker Mansion decked out inVictorian-style Christmas decorations (with 21st-century LED lights).Puyallup

Christmas Ship FestivalThe Puget Sound is filled with lights throughout the holiday season, but no vessel can compete with Argosy Cruises'Christmas Ship, which docks in 65 waterfront communities to serenade people onshore and onboard with its resident choir. Those who choose to board the ship will enjoy photos with Santa, a reading of "'Twas the Night Before Christmas," and kids' activities. For a less family-oriented option, you can trail behind in a 21+ boat with rotating themes each week. It's also free to watch from the shore. Various locations

Snowflake LaneEvery year, downtown Bellevue turns into a winter wonderland not just for one night but for a whole dang month, with (fake) falling snow, jolly live music, and a nightly parade filled with dancers and toy drummers.Bellevue

The Lights of Christmas FestivalMeet Santa, have some snacks, hear stories and music, pay a visit to Baby J at the Nativity, shop, and pet friendly animals at "the largest holiday festival in the Northwest."Stanwood

WildLightsThe zoo will light up with thousands upon thousands of (energy-efficient) LED lights that recreate wild scenes and creatures. You can also throw fake snowballs at your friends, get up close with certain animal residents, and sip hot chocolate. Phinney

ZoolightsHoliday traditions don't get more classic than strolling through the zoo when it's transformed into a luminous wonderland of 3-D animal light installations. Displays from previous years have included hammerhead sharks and sea turtles, a majestic polar bear family, and a giant Pacific octopus. Tacoma

LumazeThis year, Santa is enlisting the help of young princes and princesses in helping him find six hidden presents. In addition to the prize-bearing hunt, this kid-oriented indoor festival will also have a gift market (complete with fresh produce and seasonal treats) and a light display. Interbay

24th Annual Magic in the MarketFor the 24th year, Magic in the Market brings a tree lighting, seasonal snacks and drinks, choirs, and photos with Santa to the already-magical Pike Place Market. You can even pick out a tree of your own to take home.Downtown

74th Annual Holiday Tree LightingThis annual traditionwhich has been going strong since World War IIkicks off the holiday season with carols, photos with Santa, and the lighting of a giant holiday tree in downtown Tacoma. Tacoma

Annual Bridge Lighting CeremonyEnjoy complimentary cookies, hot apple cider, and photos with Santa before marveling at areindeer and fireworks show and the annual lighting of the bridge. Sumner

The Bravern Winter Illumination Holiday Lighting CeremonySeahawks dancers and Santa Claus will make special appearances at the Shops at the Bravern's holiday lighting ceremony. Bellevue

Pyramid Brewing Keg Tree Lighting and Donation CelebrationAt this second annual family-friendly event, watch Pyramid illuminate their towering, 20-foot-tall keg tree made with 236 kegsthe tallest keg tree on the West Coastand be the first to try their Snow Cap and Gingerbread Ale beers on draft. Hot cocoa and apple cider will be available for kids.Sodo

Barn and Tree Lighting/Holiday Sing-A-LongThis popular down-home holiday tradition invites you to make s'mores by a bonfire, sip hot drinks, and sing carols withCharity Osborn as the barn's Christmas tree comes aglow. Duvall

Garden dLightsWhimsical flora and fauna, birds, animals, and cascading waterfalls get the holiday light treatment at Bellevue Botanical Garden's annual display. (To be clear, actual birds and animals will not be strung with lights.) Wander the grounds and take photos among the "half a million" bulbs. Bellevue

Holiday MonkeysCheck out over 200 LED-lit monkeys (Phinney's definitive mascot) atWildLightsand around neighborhood businesses throughout the holiday season. On opening night, enjoy free refreshments and a performance fromOK Chorale at the Phinney Neighborhood Association. Phinney

Bothells Tree Lighting Festival and Holiday MarketImagine an old-timey community Christmas gathering, but replace goose vendors with local food trucksthat's what you can expect at this Bothell family affair, which also promises a visit from Santa, a tree lighting, and a holiday market. Bothell

Light up the NightLight up your own body like a living, breathing holiday tree by wrapping yourself in battery-operated LED lights, twinkling ugly sweaters, and so on. You'll be an integral lumen of this annual parade on the beach. Issaquah

Salish Lodge & Spa Holiday Tree Lighting EventThe elegant Twin Peaks landmark's holiday tree lighting ceremony will include hot drinks and cookies, photos with Santa, carolers, and Country Store discounts.Snoqualmie

Evergreen Lights 2019Over half a million lights will dance around to live music every night of December. Watch the show from a heated viewing area and keep extra warm with cocoa and cookies. Bothell

Seattle's Best Holiday Lights Tour!A festively decorated mini-bus will cart you across the most twinkly-lit neighborhoods in town. Bring your own (non-alcoholic) beverages and sing along to holiday tunes.Downtown

Maple Leaf LightsTake some time to appreciate the lengths to which people have gone to illuminate their houses with impressive Christmas light displays. Maple Leaf

SAM LightsFight the gloom of night in the illuminated sculpture park, featuring luminarias, art-making activities, hot drinks and sweet treats for sale, and more.Downtown

Destination Des Moines Holiday Tree LightingKick off the holiday season with hot cocoa, cookies, face painting, holiday music, and Santa photos at this annual community celebration.Des Moines

Twinkle TwinkleForget the chestnutsinstead, roast some marshmallows on an open fire to make s'mores and sip on a cup of hot cocoa, while enjoying the beautifully illuminated Freeway Park and the sweet sounds of the Dickens Carolers. Downtown

Christmas Lighting FestivalHoliday cheer abounds in Washington's own Bavarian-style village of Leavenworth, which celebrates the season with live Christmas music, visits from both St. Nickolaus and Santa Claus, sledding, and moreall culminating in glorious lighting ceremonies every Saturday and Sunday.Leavenworth

Clam LightsEvery night, Ivar's powers up the park with thousands of Christmas lights depicting various clammy characters. Is this where clams go to heaven after you eat them at Ivar's?Renton

Snow Day SLUDenny Park's winter light display will provide a magical, twinkly respite with a light display, food trucks, a beer garden, live entertainment, and a winter market. Check out theGrand Opening Partyfor some extra fun. South Lake Union

Celebrate Woodinville Winterfest Tree Lighting 2019Run or walk a 5 or 10K course before settling atDeYoung Park for holiday wreath-making, hot cocoa-sipping, cookie-decorating, and other festive activities culminating in a Santa procession and tree lighting. Woodinville

Hometown Holidays Night Market and Tree LightingKick off West Seattle's Hometown Holidays with a tree lighting ceremony. You can also look forward to Santa pictures, ornament-making, and an artisan night market. West Seattle

Lighted Santa ParadeSanta will make his grand entrance on one of Puyallup's oldest fire engines at this annual parade, which also features a holiday market and tree lighting. Puyallup

Lakewood Parade of LightsStand on the sidelines as all manner of luminous holiday floats go by in a cheery procession. The parade will culminate in a Christmas tree lighting. Lakewood

Snoqualmie Winter LightsSanta will pay a visit to his favorite logging town, Snoqualmie, to welcome the holiday season with a tree lighting in the park. Attendees can also enjoy cocoa and cider, horse-drawn wagon rides, and an heirloom winter market. Snoqualmie

Redmond LightsGet in the holiday spirit at Redmond City Hall with a tree lighting, crafts, and live entertainment. Then, keep the merriment going with a light-filled stroll down theRedmond Central Connector to theRedmond Town Center, where you'll be met with a live ice sculptor, a carousel, and more live performances.Redmond

Candy Cane Lane Holiday Lights Festival1920s-era Tudor homes in Ravenna have been boasting impressive light displays every holiday season since 1949. Stroll along Northeast Park Road taking in Nutcracker-themed havens complete with sleighs, reindeer, sugar plum fairies, and blow-up candy canes galore. Ravenna

Google LightsThe Google Kirkland campus will turn on their 25,000-light display for a holiday light show synchronized to music. There will also be free hot chocolate and cookies for the first 2,000 people. Kirkland

Green Lake Pathway of LightsEvery year, the Green Lake Park circuit illuminates its pathway with thousands of candles. You can walk through it, hear holiday music, and warm up with treats.Green Lake

Giant Menorah lighting & Gelt Drop in BallardThe first night of Hanukkah will be met with a menorah lighting, traditional treats like latkes, jelly doughnuts, and chocolate coins (which will rain down from an extended fire ladder in a "Great Gelt Drop"), and kids' activities.Ballard

Grand Menorah Lighting at Kirkland Marina ParkA human dreidel on stilts will shower you with Gelt on the first night of Hanukkahcan't get more festive than that. Also on the docket: a giant menorah lighting and live music.Kirkland

Grand Menorah Lighting at Volunteer ParkJoin Chabad of Capitol Hill for a menorah lighting on the first night of Hanukkah.Capitol Hill

Light up the Night - Burger FestSpend the night before Hanukkah witnessing Westlake Park's giant menorah lighting, eating gourmet burgers, latkes, and doughnuts, sipping hot beverages, and learning about Judaism from a Mitzvah tank.Downtown

Holiday Parade of Lights Dinner CruiseStay warm with hot cider and winter cocktails aboard a ship adorned with holiday lights. The cruise liner will be one of many decked-out vessels on the water.Fremont

See more here:
The 43 Best Places to See Holiday Lights in Seattle in 2019 - TheStranger.com

TOLEDO (WTVG) - It's that time of the year, when you can't throw a candy cane without hitting a different holiday event.

From family friendly get-togethers to after hours fun for adults, the Toledo area has plenty to offer to help you have the hap, hap, happiest Christmas since Bing Crosby tap-danced with Danny Kaye.

And while that list is longer than Santa's naughty list -- we hope so, at least -- here's a selection of some highlights.

Holiday Lights Parade, MaumeeNov. 30Maumee gets the holiday season started with its 16th annual Holiday Parade and Holiday Hustle 5K.

The Parade will feature lighted floats and walking groups, starting at the Maumee Indoor Theater and proceeding southbound along Conant Street to Broadway.

OWE Tours de NoelDec. 1Take a tour of five beautifully decorated historic homes from 12 p.m.-7 p.m. in the Old West End. Free buses will be available to transport visitors to each tour location.

A holiday gift boutique will set up at First Congregational Church, along with tours of their sanctuary and their Tiffany stained Glass windows.

Glenwood Lutheran Church will have children's activities with crafts, music, and holiday treats.

Miracle on Main StreetDec. 6 & 7The festive weekend in downtown Sylvania gets started with the First Friday Art Walk at 5 p.m. Friday, along with the Mistletoe Market, and the tree lighting at 6 p.m.

Holiday shopping continues Saturday, along with kids activities at the Historical Village, and the Miracle on Main Street 5K and Santa's Little Helpers Kids Dash at 4 p.m.

A holiday parade wraps up the weekend's festivities at 5:45 p.m.

Toledo Walleye gamesDec. 6 & 7The Walleye host Brampton at 7:15 p.m. Friday, and the first 1,500 fans through the door will receive a Walleye Nutcracker.

The team doesn't stop there, though. The next night, they host their annual Teddy Bear Toss; fans are asked to bring a teddy bear to toss onto the Huntington Center ice after the Walleye score their first goal. All teddy bears will be donated to local children's charities.

And on Dec. 27 and 29, ticket holders will receive a Love Your Melon knit hat, which supports the fight against pediatric cancer.

Holidays at The Manor HouseDec. 7-15While Metroparks Toledo has a schedule full of fun holiday events, the focus is the 44th annual event at Wildwood Preserve Metropark.

Starting Dec. 7, the free events run through Dec. 15 and is open each day from 10 a.m.-8 p.m.

Visitors are allowed to stroll through the Manor House, taking in holiday displays. You can also take a carriage ride, make s'mores, take a walk along the Holiday Lighted Trail, and leave a letter to Santa at a special deliver box in the basement of the Manor House.

Christmas at the PeristyleDec. 7Join the Toledo Symphony for this annual kickoff for the holiday season in the Peristyle at the Toledo Museum of Art.

The concert, which starts at 3 p.m., features the talents of the Toledo Opera Chorus, the University of Toledo Children's Choir, and Toledo Symphony School of Music students.

Handel's MessiahDec. 8The Toledo Symphony Orchestra joins up with the Toledo Choral Society, Terra State Choral Society, and other talented soloists again to perform Handel's Messiah at the Rosary Cathedral.

The concert starts at 4 p.m.

NutcrackerDec. 14 & 15What holiday season is complete without the Nutcracker?

The Toledo Ballet performs the famous show along with the score performed live by the Toledo Symphony at the Stranahan Theater.

Showtimes for the 79th annual show are 2 p.m. and 7 p.m. on Saturday and 2 p.m. on Sunday.

The rest is here:
What to do in Toledo for the holidays - 13abc Action News

New York City, NY: November 25, 2019 Published via (Wired Release)The Smart Lighting Market 2019 gives significant data on premium appraisals, promotes designs and smaller scale and full-scale pointers. The report shows the factors that are driving and controlling the excitement for the Smart Lighting market. Also, the investigation highlights current market slopes and gives a conjecture. Our report on Smart Lighting Market additionally studies about future examples in the business that will influence the enthusiasm during the gauge time span. [Smart Lighting Markets Free Sample Report]

The report is all around made by considering its basic data in the general Global Smart Lighting Market 2019, the fundamental parts responsible for the enthusiasm for its things and organizations. Our best specialists have reviewed the Smart Lighting Market report with the reference of inventories and data given by the key players;Philips Lighting, Honeywell International Inc, Acuity Brands Lighting Inc., General Electric Company, OSRAM Licht AG, Digital Lumens, Inc., Legrand S.A., Lutron Electronics Company Inc., StreetLight Vision, Zumtobel Group

Post_Title Market Forecast (2019-2028):

Key Data (Revenue): Market size, market share, growth rate, growth, product sales price, and opportunity.

Growth opportunities: Analysis on growth opportunities in different applications and regions in the Industry

Trend and forecast analysis: Market trend, forecast and analysis to 2028 by segments and geographical regions.

Key examination: This remembers new product development and aggressive scene for the worldwide Smart Lighting

Segmentation analysis: Global market size by various applications such as product, material, shape, and end-use in terms of value and volume shipment

Market Size Forecast: market segmented by overall size, by type/product category, by applications/end users, by regions/geography.

Division examination: Global market size by different applications such as product, material, shape, and end-use in terms of value

Regional analysis: Market Breakdown by North America, Europe, Asia Pacific, and the Rest of the World

Segmentation Analysis by Component, Light Source, Product Type, Application, And Region-

Global smart lighting market segmentation by component:RelaysControllable breakersSensorsSwitch actuatorsDimmer actuators

Global smart lighting market segmentation by light source:LED light sourceFluorescent light sourceCompact fluorescent light sourceHigh intensity and discharge light source

Global smart lighting market segmentation by product type:Smart bulbsFixturesLighting control

Global smart lighting market segmentation by application:Commercial & industrialResidentialOutdoor lightingIndoor lightingPublic & government buildingsOthers

There are 15 Chapters to deeply display the global Smart Lighting market.

Chapter 1, to describe Smart Lighting Introduction, product scope, market overview, market opportunities, market risk, market driving force;

Chapter 2, to analyze the top manufacturers of Smart Lighting, with sales, revenue, and price of Smart Lighting, in 2016 and 2019;

Chapter 3, to display the competitive situation among the top manufacturers, with sales, revenue and market share in 2016 and 2019;

Chapter 4, to show the global market by regions, with sales, revenue and market share of Smart Lighting, for each region, from 2013 to 2018;

Chapter 5, 6, 7, 8 and 9, to analyze the market by countries, by type, by application and by manufacturers, with sales, revenue and market share by key countries in these regions;

Chapter 10 and 11, to show the market by type and application, with sales market share and growth rate by type, application, from 2013 to 2018;

Chapter 12, Smart Lighting market forecast, by regions, type and application, with sales and revenue, from 2019 to 2028;

Chapter 13, 14 and 15, to describe Smart Lighting sales channel, distributors, traders, dealers, Research Findings and Conclusion, appendix and data source

Inquire/Speak To Expert for Further Detailed Information About Smart Lighting Report:https://marketresearch.biz/report/smart-lighting-market/#inquiry

At the Last, the Smart Lighting industry report focuses on data sources, viz. primary and secondary sources, market breakdown and data triangulation, market size estimation, research programs, and design, research approach and methodology, and the publishers disclaimer.

We can also provide individual chapter wise or region wise section report version like North America, Europe or Asia, Latin America Middle East & Africa according to your requirement.

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Smart Lighting Market 2019 to Witness Lucrative Growth in Coming Years with Top Key Players: Philips Lighting,Honeywell International Inc - The State...

Gone are the days of lifeless, stale business meetings. Through design, hotels are bringing the outdoors inside with nature-inspired decor. Kimpton Hotel Born in Denver is just one of these properties, taking cues from Mother Nature.Tom Gallagher, principal, Semple Brown, gave InspireDesign some insight into how to liven up indoor meeting spaces:

Bring the outdoors in through your decor: Warm lighting, earth tones and textured materials make a space feel like a home. Think string lights, plants, grass walls, hand-woven rugs and warm-coloredfurniture pieces.

We dont see it as a trend, we see it continuing; it is fundamentally the right thing to do, Gallagher said. I think it comes down to finding specific, judiciously placed, precise opportunities to engage the outdoors. It doesnt have to be a 50-ft. long opening glass wall.

Highlight spaces with natural light: Because the connection between the indoors and outdoors is so integral to the Colorado experience, each room at Hotel Born has large floor-to-ceilingwindows. The ballroom has floor-to-ceilingdoors to let in the crisp Rocky Mountain air. Utilize natural light from windows to highlight seating and dining areas where you can.

It is a well-documented fact that natural light increases productivity and well-being. In the case of group and event spaces, the presence of natural light, with the ability to control it when necessary, expands the opportunities in those spaces, Gallagher said.

Offer spaces to actually get outside:Utilize terraces and patios for cocktail receptions or for break areas during meetings. Action stations around the hotel or meeting space offer a progressive way to maximize space and let people move around. Hotel Born has aporte cochere and aterrace overlooking Union Station.

From a groups/events perspective, early on we realized the fact that being a ground-up project, not a retrofit, and having underground parking, afforded us the opportunity to place the meeting spaces above ground and capture natural light, and perhaps even the ability to literally access the outdoors from ballrooms and meeting spaces, Gallagher said.

Use natural design materials: Use hardwood, pine and metals to create a warm and natural surrounding. Hotel Borns locally relevant, natural and handcrafted materials create a balance of wood, concrete and metal, which together capture Denvers sophisticated locale while referencing the pine-filled mountains visible from the Hotels west-facing windows.

This, at the time, was a rare opportunity, as meeting/event/group spaces are often buried in basements. Kimpton appreciated that approach, and agreed that this move created added value to the meeting spaces, he said.

Continue reading here:
Bringing the Outdoors Inside - InspireDesign

Baby, its cold outside, and since your indoor plants cant exactly slip on a sweateror strip down to their skivvies if you cant control the heat in your apartmentthe change in season means attending to them with a little extra care. This is somewhat counterintuitive, at least to me, as I feel most dedicated to my plants when sweltering temps are dehydrating them; however, all sorts of seasonal factors could be making your plants sad right now.

To get some intel into what needs to be done to make them happy againaside from tuning in to this Spotify Music for Plants playlistI tapped Erin Marino of plant shop The Sill. Below, Marino offers her best advice for how to keep your indoor plants alive and healthy through the chilly seasons most brutal days, so they can thrive again come spring.

The sun (depressingly, IMO) sets earlier in the winter, and Marino points out that its also lower in the sky and can often be covered by clouds. To make sure your indoor plants are getting enough light during this time of year, you might want to move them closer to their natural light source, the window, or give them some supplemental lighting, she says. To this end, The Sill sells a grow light so stylish you dont have to hide it, or you could try making this DIY grow light instead. If you find your plants are leaning towards the window, you can gradually rotate them every few days to make sure theyre receiving natural light on all sides.

Plants dont like extreme changes in temperature, says Marino, so its important to move them away from open windows and doors, heating units and radiators, and even ovens (assuming you use yours). Keep their surroundings as temperature stable as possibledont let them get cold and drafty, or hot and dry, she says.

Thanks to shorter days and less sunshine, plants feel sleepy in the winter just like us, Marino says. Some tropical plants will go into a state of dormancy or semi-dormancy from October to February. (Who knew/how cute!) Plus, since plants only take up water based on the amount of light they receive, she explains, you probably wont have to water your plants as often this time of year as you do in sunnier seasons. Wait longer between waterings , or reduce the amount youre watering each time, she advises. Allow the potting soil to dry out completely between waterings to avoid root rot.

One of the worst things about winter, IMO, is that spaces get stuffy due to the battening down of the hatches. Apparently, plants arent fond of this phenomenon either. Closed windows during the winter months can increase dust in your space, says Marino. And that dust build-upwhether on your plants or on your windowcan reduce the amount of light getting to your plants. Since theyre getting such little sunshine this time of year as it is, this obscuration can be deadly. Gently dust off leaves every week or two. For extreme build-up, try some mildly soapy water and a soft cloth.

As Marino mentioned earlier, plants get pretty sleepy this time of year, which means that in at least one respect, you get to be lazier, too. Your plant is doing everything at a slower pace during the winterincluding growing, she says. It generally wont benefit from any added nutrients at this time, so give it a break from fertilizer.

This final tip comes not a moment too soon for me, as I was about to leave one of my houseplantsnewly nakedfor dead. Marino, however, says not to count it out just because its lost its leaves. Come winter, you might find your houseplants dropping more leaves than they usually do, she explains. Dont fretplants drop their leaves to compensate for the lack of light, and in turn, the lack of food. Its normal, in other words, for your plant to look a little less flamboyant now than it did in the summer months. Feel free to help it with some very slight trimming if youd like, she says, noting that doing so can help prevent further leaf loss.

Not yet a plant lady (or gent)? Try this zodiac guide to get yourself started with the perfect greenery. Plus, heres why you should be feeding your plants worm tea.

View original post here:
6 easy ways to keep your indoor plants alive during the dark days of winter - Well+Good

Jules TurknettOrbit Arts AcademySenior Company Showcase

With the ever-increasing interest in musical theatre performance comes increased competition. Our triple (and quadruple!) threats are under significant pressure to stand out and aim to do so by doubling down on training.

Broadway hopefuls are spending many hours and dollars taking classes with the top instructors to build their singing, acting, and dancing chops. But there's another, often overlooked path to maximizing performance.

I recently interviewed a physician who works in the emerging field of health and performance optimization. He is a best-selling author, the head of cognitive enhancement for Nourish Balance Thrive, which works with elite athletes from around the world. He is also the chief medical officer for humanOS, the president-elect for the Physicians for Ancestral Health, and the medical editor for the Journal of Evolution and Health.

This physician happens to be my husband, Dr. Josh Turknett, and he details a holistic health approach for performers to help them develop healthy habits as they push the limits of their bodies and minds.

Here is an excerpt from that interview:

Can you tell us a little about your background in this emerging field of health and performance optimization?

One of my roles is as the head of cognitive enhancement for Nourish Balance Thrive, a company that helps elite athletes around the world optimize their performance and their health.

These are people who are pushing their bodies to the limits, so they need their bodies to be in top form. In recent years people have really begun to recognize that this goes far beyond just training for sports and that they can get greater results than what training alone would yield by attending to factors like nutrition and lifestyle. That translates to improved performance, reduced injuries, improved recovery, and ultimately allows them to perform at a much higher level for a longer period of time.

I also do cognitive performance consulting for people who are using their brains for a living. These are people who are knowledge workers, pushing their brains to the limit and looking for ways to improve focus, and concentration, memory, creativity, productivity, and learning.

The same is true here, too - people are realizing you can get a lot more from your brain by attending to relevant nutrition and lifestyle factors. Theatre performers fall into both of these categories! They are trying to get the most out of their bodies and brains. So a lot of the strategies that we recommend for folks who are elite athletes or knowledge workers, we would also recommend for theatre performers.

Right, because our performers have to combine both. Can you give some more specific examples of the ways in which people benefit from taking the holistic approach you suggest?

For those who are doing things that are physically demanding, they will see improvements in their performance and in the prevention of injuries. And then with regard to long-term health, they will see prevention of chronic disease, both that result from just normal everyday life but also anything that would come specifically from the activities that they're doing.

In particular, wear and tear on the musculoskeletal system and the joints is probably much more likely related to the accumulated effects of diet and lifestyle rather than the activities themselves.

We know that joint injuries are really common in sports. Yet, in cultures where people don't follow the standard Western diet and lifestyle but are just as hard on their bodies, we don't see the same level of joint problems. The relative increase in joint and tissue injuries we see in the West is likely due to the high demands on the musculoskeletal system PLUS a weakening of the connective tissue structures by systemic inflammation and nutrient deficiencies. So in most cases, you would need both of those things for the joints to break down, not just the wear and tear.

That also makes me think of migraines, which I know you work a lot with, and that can be treated with the diet and lifestyle piece. I've always thought about performers who can't go on stage and perform with a migraine. So if you can prevent those as well through diet and lifestyle change, that would be another bonus.

Can you give us an overview of the different aspects of diet and lifestyle that need to be addressed in order to maximize performance?

Sure, so what are the things that we can do? How can we help our bodies to thrive and flourish right now today and what can we do to protect them over the long run?

If we look at the biggest levers that we have, the biggest broad categories that are going to help improve physical and mental performance and impact our long-term health, those will be:

Maybe we can talk a little bit about each of these areas and perhaps tailor them a little bit towards parents, or teenagers, trying to work within their constraints. I know that because we homeschool, we have a lot more flexibility to address some of these issues, but maybe we can think about some strategies that people can implement to work within the current framework.

Yes, and obviously each of these categories we could spend many, many hours on. I'm going to try to hit the highlights and also try to hit the kind of the low-hanging fruit -- the things that you can do that will give you the most return on your initial efforts.

Beginning with sleep, I think the best place to start is always to think about what our body expects, and that's why understanding our evolutionary history is so important. We were hunter-gatherers for about two-and-a-half million years and then we became modern humans living in this very foreign world only very, very, very recently. So our body, and our genes, still mostly expect that we're going to be living in the wild, in nature.

If you think about that, and about what the life of a typical hunter-gatherer was like, it means you go to sleep at sunset or not long thereafter, partly depending on your age, and then wake when the sun comes up.

So a typical good night of sleep for an adult will usually be about seven to eight hours, and for a child about nine to 12, and for teenagers more like 10 to 12 hours.

Sleep is the time for our bodies and brains to repair and recover. That's when you build muscles, that's when you repair connective tissue. So it's crucial for anybody putting any type of physical demands on their body -- like our dancers. If you don't get the repair and recovery during sleep, then you end up with this cycle of inflammation that's hard to stop.

There's also a lot of evidence that it's how we regulate our mood, and it's been recognized to be a factor in just about every chronic health problem. So insufficient sleep, quality or quantity, raises the risk of inflammation and autoimmune disorders, learning and memory problems, mood and anxiety disorders, as well as attentional disorders.

Also, the reason sleep is so important for kids is because that's when the brain is developing, and the time they're asleep is the time when their brains are changing, developing, and growing. So the more sleep they get, the bigger their brains are going to become. It's as simple as that.

It's hard to argue that there is anything more important than getting good sleep, especially given that for most people right now it's compromised, both quality and quantity. It's not just how many hours you get but also whether or not you're cycling through all stages of sleep each time.

Obviously, the demands of our lifestyle have made things challenging. We're waking people up before they should be woken. We also have indoor lighting that allows us to detach ourselves from the rhythms of nature, but there are certain things that we could do to help mitigate that.

For example, just keeping a consistent schedule is helpful in improving our sleep quality and quantity. People who sleep on a consistent schedule fall asleep faster, have better sleep architecture (stages of sleep) and also maintain their circadian alignment better.

For teens, the biggest issue is the amount of time they get to sleep. Most teens are going to be relatively good sleepers, but their biggest issue likely will be giving them enough time in bed to get all the sleep that they need.

Teenagers need more sleep than they ever will at any other point in their lives, and they also shift their sleep to where they will naturally go to bed later. They want to go to bed later and they want to wake up later, which is tricky for school, of course. So oftentimes in order for a teen to get the sleep that they need and still wake on school hours, they're going to have to go to sleep before they're really ready to.

For a teen, 10 hours of sleep really is the bare minimum and anything less that can cause problems. If waking up early, the sleep lost will be mostly REM sleep, and there's good evidence that REM sleep has a lot to do with regulating our mood. So we see anxiety disorders much worse in folks who are not getting REM sleep, and we're also seeing anxiety disorders are worsening amongst teens.

There's a great book that came out recently called "Why We Sleep" by Matthew Walker. I would encourage everyone to read that book, especially everyone with children. One of the greatest public health challenges we face right now is helping our kids sleep more, given how we've set up school. We're going to look back at this era with horror, I think, in terms of sleep, but hopefully, we can change things.

So thinking in terms of our teenagers, kind of naturally shifting to wanting to stay up later, but really within the confines of the school schedule really needing to go to bed earlier. Any quick tips or strategies for helping them to be able to go to bed a little bit earlier?

One of the best things that has been shown to help is maintaining a consistent schedule and having a set routine. You can take advantage of conditioning. We have our own natural rhythms, but we also have learned rhythms. You can teach yourself to adopt a different schedule with a consistent bedtime every night and having a consistent routine that you follow beforehand that tells your body and brain, "Hey, it's time to get sleepy."

Take a shower, have tea, read, have a ritual with your family, whatever works for your family as a bedtime routine. All these little things cue our body to say, "Hey, it's about time to sleep." Sleep is really a complex process that starts unfolding before you actually get to sleep.

Another important thing that's very relevant these days is blue light. So for any child that's having any difficulty sleeping whatsoever, that's going to be probably prime issue number one to address.

The sun contains the whole spectrum of light, with all the colors of the rainbow, but it turns out that only light in a blue spectrum can suppress our melatonin secretion. Melatonin is a hormone that the brain makes when it's time to get sleepy, and blue light tells the brain the sun is still up so it's not time to sleep. Where do you find blue light? In our devices, and iPhones, and screens, and all sorts of things.

That's why the iPhone developed night mode. There are also TVs now that can change the lighting so that it shifts to the red spectrum, or you can wear glasses that filter out the blue light. There's an app called F.lux that you can install on your computer to shift the light also.

Filtering out blue light after sunset can significantly impact when you feel sleepy. So people who do that will start to feel sleepy about an hour earlier than the people who don't.

I think it's also important to note that the science shows that there's no such thing as catching up on sleep. This idea that you can sort of cheat it during the week and then catch up on the weekend is not true. You don't get the benefits back from the brain's standpoint.

Let's move on to nutrition.

The easiest way to think about nutrition is first to consider what your body needs to operate and maintain our structure, and then second to avoid things that are harmful. The typical modern Western diet is insufficient on both of those counts, but probably worse when it comes to eating things that cause harm. We probably do a little bit better in providing the essential nutrients but and worse on eating things that cause harm.

Again, so if we think about what the diet of a human is supposed to be, it's pretty simple, and from one standpoint we are omnivores, so we eat animals and the edible plants that are in nature. So it should come as no surprise that most of the things that we eat that cause harm and that are linked to disease are not available in nature but require either farms or factories to produce. So that's what your low-hanging fruit is going to be.

The simplest approach of all is really just to eat whole foods -- to just eat meats of all kinds and then vegetables and fruits when they're in season. Shop at the perimeter of the grocery store, avoid the middle, avoid things in boxes and bags and you're pretty much good to go. But if you want to talk about the specific ingredients and things to avoid, I think you have to probably put refined sugar at the top of the list.

The average American's sugar consumption has risen about 3,000-4,000% over what it would've been for our ancestors. I think we'll probably view sugar much like tobacco in the next few decades. It's linked to virtually every chronic disease that we see. Almost every single processed food is going to list sugar as the first ingredient.

Avoiding foods with added sugar or at least minimizing them, and relegating them to being a treat would go a long way. The problem is that sugar has become the primary source of calories in many people's diets.

The next foods to avoid would be those that are cooked in vegetable and seed oils -- including soybean oil, canola oil, corn oil, all of those require factory processing. Again, they would not be something our ancestors ever would've eaten, not something that was part of the human diet. These oils likely are a driver of chronic low-level inflammation that we find with almost virtually every chronic disease.

So what oils should people be cooking with?

Starting with the animal fats, you have beef fat, tallow, pork fat, lard, and duck fat. There's also butter and ghee (clarified butter). And then there are fruit oils like olive oil, coconut oil, and avocado oil. Those are the best sources of fats to cook in.

If I go to the grocery store and every package I look at is using one of the oils you listed not to use.

I'm glad you made that point because the easiest way to avoid that is just to avoid packaged food. Like I said in the beginning, the simplest thing is if you stick to whole foods, you don't have these issues.

What other foods cause harm and should be avoided?

Third would be the gluten grains (wheat, barley, and rye). Gluten is a topic of great confusion. It was long known that about one to 3% of the population was gluten intolerant (celiac disease). Any amount of gluten in the diet for them causes inflammation in their gut, inflammation in the body, and it has to be avoided.

But more recently it's emerged that a much greater proportion of the population is gluten sensitive. People were discovering that a range of health issues would go away after gluten was removed from their diet. In addition to that, evidence came out that gluten disrupts the gut barrier in every human. So in all of us, if you expose the gut to gluten, there are tight junctions in our gut that keep the bad stuff out and the good stuff in, and with gluten exposure, they open up and let the bad stuff in.

So that's true even if I have no reaction to gluten?

That's true even if you have no reaction. That's true with every human's gut according to the research. So most likely this is a spectrum or a continuum, not an either-or thing. There's a range of how sensitive someone is to gluten, how much gut disruption it causes, and what the consequences of that are.

What is the most common mistake people make when they are eliminating gluten from their diet?

Right, so what often happens when people eliminate gluten from their diets is that they look for foods to substitute for the ones that have gluten in them. They will try gluten-free bread, and pasta, and things like that.

And with those you're still introducing all the issues with processed foods and so forth that come with that. So you may be eliminating the gluten component, but you're still getting a lot of bad stuff with it. So again, sticking to the perimeter of the grocery store.

I do sympathize because it does take changing habits since we've created our food culture around bread.

When we were trying to begin removing gluten from our diet, we started with the gluten-free flours like almond flour and coconut flour would make substitute treats and baked goods. That may not be a bad idea for a teenager when you're trying to stepstone them on the way to being gluten-free.

Then we began to realize that we were still doing a disservice to our bodies with these foods, and so then we continued to refine and eliminate those things, and I think that slow progression has been helpful.

Yes, you can start by choosing lesser evils and that's perfectly fine. I personally noticed that I still felt kind of lousy after I ate those things.

We would associate improvements in nutrition to improvements in physical performance, but you can also improve your cognitive performance by improving your diet, as well?

Absolutely. A lot of the work I do is for that particular purpose. Improving cognitive performance translates to improvements in your ability to focus for long periods of time, thinking clearly, sustaining energy levels, and improving creativity, problem-solving, and mood.

So let's move on to physical activity.

Again we'll start with what our bodies expect from what we know of the lifestyles of our ancestors. That was lots of low-level walking with much of the day spent walking, lifting heavy things periodically, so engaging all of your muscles fairly often. And that was punctuated by brief all-out activities like sprinting. Of course, most of it was done outdoors with sunlight on the skin.

The nice thing is, aside from the sunlight piece, athletes and performers are generally doing quite well in this particular area. In fact, if there are any issues it's often related to overtraining, so doing too much, too much activity, particularly high intensity, rather than too little. So stressing the body too much, especially if you're not attending to recovery.

This is an area where a lot of progress has been made recently, so you're seeing a lot of athletes now who are in the professional ranks performing at very high levels at much older ages than we're used to, and a lot of that has come from paying close attention to recovery and repair, in addition to all of these nutritional pieces that we've talked about. You can really extend a career and stay healthy and at top performance levels for a lot longer period of time by doing so.

And what about the social connection piece?

The effects of connection or lack thereof on health might be surprising, but the research is pretty profound. It affects us all the way down to DNA and how our genes are transcribed.

So again, what does our body expect? Our ancestors were usually part of a tribe of up to about 150 people. That was an extended family of people that you could depend on and who depended on you. So you were producing, you were part of the tribe, you were a valuable contributor, and you had people you knew you could depend on when you needed it.

That sounds a little bit like a theatre community.

I was about to say that!

So many people don't have the social connections anywhere near what's really needed for a human to thrive, and social media doesn't count. It's seen as a substitute, but the research shows that it's not. It can help facilitate connection when it's used wisely, but by itself, it's not a substitute. But like you say, performers are actually doing very well.

A theatre troupe is a tribe of sorts, and to me, that's one of the greatest values of it. But the culture of any particular theatre community matters a lot. If it's a culture of acceptance, and support, and community, then yes it's a great form of social connection.

I'll just take this as another opportunity to give yet another plug for the value of theatre. I've already said that in two areas where a lot of people have trouble meeting their basic human needs (physical activity and social connection) theatre addresses.

I've spent my career in neurology, and neuroscience, and in the optimization of health and performance, and I would say there's no better activity than musical theatre training for the development of the brain and the body. It's both physically and cognitively demanding, and performers have to push the limits of their capacity, of both their body and their brain. In the book "Range" by David Epstein, he cites the statistic that Nobel Prize winners are 22 times more likely than their peers to have been performers of some kind.

And I believe you also mentioned mindset as a key component to consider.

Yes, so the mind can powerfully influence our health in either direction, either for us or against us. This really gets to the impact that stress can have. If we consider the mismatch areas in modern human life compared to our ancestors, the amount of time we spend suffering in our own minds probably greatly exceeds theirs, and that has a lot to do with mindset.

In my work with clients, that's a huge piece. Not only mindset in terms of the way we look at the world, but also then understanding how to shape the impact of your mind in a favorable direction. It's all about understanding the ways in which the mind connects to our health, how it can undermine it or help us to be healthier and achieve the things that we want to achieve. Mindset and meditation are big topics that we'll cover in a separate episode.

We would love to see everyone addressing these five areas and building these habits early on because we know that the habits you build as a kid oftentimes last many years.

They do impact performance and they can be a way for young performers to maximize their potential and stand out in the rising tide of Broadway hopefuls.

To hear the full episode with additional information on each of these topics, check out the full interview with Dr. Turknett on the "From Atlanta to Broadway" podcast.

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Bringing Up Broadway: Training the Body and Mind - Broadway World

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In a riverside venue in Durham with sensational views of the citys castle and cathedral, John Theobald is getting to grips with a fancy new digital oven. LED lights flash on and off apparently randomly, but soon enough a plate of handmade peri-peri pork sausages, champ mash and buttered spinach is on the counter.

The Durham Sausage Company is one of seven independent food businesses under one roof at the Food Pit, which officially opened on Friday. Its plates of sausages and mash had previously been available at a local pop-up, but Durhams new food venue was a chance for Theobald and his business partner to go a step further without the investment and risks of opening a restaurant. Anyway, I dont think theres demand for a restaurant dedicated to sausages, said Theobald. This is a bit like a food cart, but on a bigger scale.

In another booth, Richie Parker of Spread From The Med offering chicken gyros, souvlaki and halloumi fries had spent the summer touring festivals in a converted horse box. Were still doing the van, but this is a toe in the water to see if theres scope to become a bigger company.

From Durham to Brighton, Preston to Cheltenham, in Liverpool, Leeds and London, food markets and halls are bringing street food indoors. The largest, Market Halls West End, opened nine days ago in a redundant BHS store at Oxford Circus, London, offering more than 900 covers a day in a 35,000 sq ft venue. One of the smallest, the Street Food Market in Preston, will open on Wednesday after local businessman Irfan Asghar borrowed money from family and friends for the venture and spread the word on social media.

The food market movement is a runaway train, according to Big Hospitality, a website that reports on the industry. The new wave of food halls with multiple restaurants in one venue is sweeping the UK at an alarming rate, it says.

Food courts are a common feature of Asian cities, but there they can be chaotic and brash experiences, with noisy hawkers, formica tables and bright fluorescent lighting. The concept has spread across the world and moved upmarket: last week, the 50,000 sq ft Time Out Market Chicago opened following similar ventures this year in Miami, New York, Boston and Montreal, five years after the first Time Out Market opened almost 4,000 miles away in Lisbon. In Chicago, customers can choose from 19 outlets and three beautiful bars.

In most UK food markets, a developer will operate the venue, choose the independent food businesses for the hall, pay business rates, utilities and insurance, provide cutlery and crockery, hire uniformed staff to clear tables and clean toilets, and critically the developers run the lucrative bar. The independent food outlets either pay a fixed rent or a share of their turnover.

These markets are blurring the lines between street food and restaurants, said food writer Hugh Thomas. They are more democratic and less formal places to eat, and the food is more affordable. You dont have to go for a full-on meal, you can spend a tenner for great food along with a drink. For customers, the biggest advantage is choice. Those socialising in groups can eat different food, depending on taste or dietary restrictions. Everyone pays for what they eat; no tortuous dividing up of bills at the end of the meal.

These markets are blurring the lines between street food and restaurants

For families, food markets have the informality of fast-food venues but are more relaxed, pleasant places and some provide games, play areas and activities. Solo diners are common, with a choice between communal tables or eating alone.

Mark Laurie, director of the Nationwide Caterers Association which supports street-food traders, said the rapid growth of food markets was partly due to the slow death of retail. There are more spaces available on high streets and in town centres. People who would have invested in restaurants are now investing in market halls.

In Durham, Nick Berry of Clearbell Capital, the developer behind the Food Pit, said there was an experiential trend in retail and eating out. Customers were looking for something unusual, with a local feel and good value. And small food businesses dont want to sign up to long-term liabilities if they cant be sure they will be successful. Were trying to remove those barriers.

Colin and Mandy, who had eaten their lunch at the Food Pit, were delighted. Spot on, said Colin. I like the fact that theres all different variations of food in one place. And its very relaxed. Dawn, who was among a group of women taking a break from their workplaces, said they had tried pretty much all the restaurants around here in the past 10 years and were grateful for something new and different. Its good to have a choice, especially when you have a fussy eater with you, she said, indicating one of her co-diners.

Two hundred and seventy miles away in London, Market Halls West End is the firms third food hall in the capital, with two more planned to open by the end of 2020. Were bringing young, independent, chef-driven businesses that wouldnt normally have a chance of trading in these sites, to the West End, said Simon Anderson, the companys chief creative officer.

The venue offers 11 kitchens, including Malaysian Tamil cuisine, Japanese sushi bowls, Chinese savoury crepes, tacos from Tijuana and vegan and gluten-free wok dishes. There is a rooftop bar and a demonstration kitchen.

On Friday, the lunchtime clientele included office workers, tourists, construction workers in hi-vis jackets, students and families. It has a busy vibe. You can come on your own or in a big group and be part of something, said Anderson. It breaks down a lot of barriers.

But Laurie warned of a battle for the soul of street food. There was a risk of the street-food movement being taken over and exploited by big corporations, he said.

Food halls done right are a great addition to the UK food scene. They fit the experiential zeitgeist and suit the British weather. But they need to maintain the authenticity that made street food so popular, and they need to continue to facilitate micro-businesses and start-ups.

Street food has disrupted the traditional food and beverage sector, and it is now disrupting the entertainment sector and night time economy.

The passion, skill, innovation, and theatre of street food is what makes it special. Hopefully as the market hall sector grows, this will continue to flourish otherwise punters will head back to the streets or elsewhere.

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Tokyo, Lisbon, Leeds: the indoor food halls sweeping the world - The Guardian

According to a new market report on luminaire and lighting control published by Transparency Market Research , theglobal luminaire and lighting control marketis expected to reach US$ 111.0 Bn by 2026, expanding at a CAGR of 5.6% from 2018 to 2026. According to the report, the global market will continue to be influenced by a range of macroeconomic and industry-specific factors. Asia Pacific will continue to be at the forefront of global demand, with the market in the region expanding at a CAGR of 6.0% during the forecast period.

Rise in Necessity of Energy-efficient Lighting Control Solution is driving the Global Luminaire and Lighting Control Market

As energy costs continue to rise, demand for energy-efficient solutions is increasing rapidly, especially in the U.S. In line with the same, many utilities and city governments are deploying LED-based lighting control systems with advanced technology to enhance efficiency and reduce operation and maintenance costs. This has led to rise in adoption of LED- based lighting products and systems.

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Luminaire and Lighting Control Market: Scope of the Report

The global luminaire and lighting control market is broadly segmented by product, light, technology, component, application, and region. In terms of product, the market is classified into luminaire and lighting control. The luminaire segment is expected to hold significant market share of 91.2% in 2018. Based on light, the market is categorized into LED, halogen, fluorescent, HID, and others. The LED segment constituted a prominent market share in 2017 and is anticipated to dominate the market during the forecast period owing to increasing adoption of LEDs in multiple applications. In terms of technology, the market is segmented into wired and wireless. Based on component, the market is divided into hardware, software, and service. In terms of application, the market is segmented into indoor and outdoor. The commercial sub-segment of the indoor segment is anticipated to dominate the market owing to upgrade of existing products in commercial spaces with a focus on achieving energy efficiency goals and increase in productivity through lighting control. The roadway lighting sub-segment of the outdoor segment is anticipated to be dominant constituting market share of 35.4% in 2026.

Asia Pacific dominated the luminaire and lighting control market in 2017, with China accounting for a prominent share of 43.1%. The dominance of the market in the region is attributed to its large population base, rapid industrialization and urbanization, expansion in the lighting industry, and increased penetration of wireless devices. China is anticipated to lead the luminaire and lighting control market in Asia Pacific throughout the forecast period. This is mainly because it is a major manufacturing hub of lighting products. Apart from China, countries such as India and Japan are also expected to contribute significantly to the market in Asia Pacific. The market in India is expected to expand at a CAGR of 6.9% during the forecast period. This is mainly due to smaller cities, towns, and villages with smart street projects and increased usage of LEDs. North America and Europe collectively held 51.8% share of the global market share in 2018.

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Latest Research Report to uncover key Factors of Luminaire and Lighting Control Market - Statsflash

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Global LED Lighting Driver Market By Industry Business Plan, Manufacturers, Sales, Supply, Share, Revenue and Forecast Report 2019-2024 - Montana...