Flute 360

Flute 360 | Episode 3: “Essential Oils” (19:01) In this episode, Heidi discusses the benefits of essential oils. She explains what essential oils are, gives helpful recommendations for different essential oil brands, and offers tips for how essential oils can be used in your daily life. These oils play a great role in her daily routine, both for prevention and pain-relieving purposes, and she encourages musicians to consider using these essentials oils in their own lives. Episode 3 – Main Points: What are essential oils? (1:05) Processes: distillation & cold press (2:17) Anti-inflammatory properties (4:15) Medicinal properties (5:02) Music-related injuries (5:46) Essential oils for carpal tunnel (6:44) Tendinitis (7:10) Purchasing oils (9:11) Essential oil brands (9:41) How to apply (11:35) Essential oils are powerful (14:33) Preventative and pain-relieving care (14:59) Summary (15:57) Smell like a pizza (17:08) Heidi’s experience (17:25) Episode 3 – Resources Mentioned: Başer, K.H.C., and Gerhard. Bu

Flute 360 | Episode 2: "Anti-Inflammatory Diet" (19:16) In this episode, Heidi discusses how an anti-inflammatory diet can minimize pain. Holistically, if the individual is taken care of first then fulfilling physical activities, such as flute playing, will be more enjoyable pain-free. One way this can be accomplished is through the anti-inflammatory diet. Episode 2 – Main Points: Personal experience (0:33) Long-term solution (2:21) Good versus bad inflammation (2:40) Root of disease (2:48) Jessica Black’s book (3:36) Toxins (4:17) Foods to avoid (5:46) A holistic view (8:02) Making the change (8:33) Be patient with the process (9:09) Anti-inflammatory diet (10:13) Recipes (13:55) Balanced body (15:35) Prevention (15:48) Summary (16:58) Episode 2 – Resources Mentioned: Black, Jessica K. The Anti-Inflammation Diet and Recipe Book. California: Hunter House Publishers, 2006. Morris, Artemis, and Molly Rossiter. Anti-Inflammation Diet for Dummies. New Jersey: John Wiley & Sons, Inc., 2011. Please note that

Flute 360 | Episode 1: "Prevention of Performance-Related Injuries Through Exercise: An Interview with Dr. Susan Fain!" (29:42) In this episode, Heidi talks with Dr. Susan Fain who holds multiple degrees: PT, DPT, OCS, and DMA. They discuss how to prevent music-related injuries through exercise. Main Points from Episode 1: Statistic on music-related injuries (1:07) Pianists, Violinists, and Flutists (2:33) Neck injuries (2:57) Flute position in the marching band (3:38) Concert and marching band positions (4:00) Stay in-shape, strong core, exercise routine (5:27) Strong shoulders (6:23) Strength training (6:43) Chunking when practicing (7:35) Practice in chunks (8:49) Stretch in opposite direction (9:01) Step away from electronics (10:05) Take regular breaks (10:54) Practice smart (11:12) Pomodoro Timer App (11:40) Numbness or tingling – visit doctor (13:20) Carpal tunnel braces (13:40) Let the area rest (13:58) Neck issues (14:32) Strength training through exercise (15:21) Rotator cuff (17:23) Exercise 1: Y

Flute 360 | Episode 0: An Introduction to the Flute 360 Podcast (10:45) In this episode, Heidi introduces her Flute 360 podcast. She talks briefly about her background and what led her to create the podcast. Series 1 and 2 are complete, and she cannot wait to launch on Saturday, March 31, 2018. Series 3, 4, and 5 are in the works and Heidi invites her listeners to e-mail her with topic ideas for future episodes. Main Points: Background information on Heidi (0:37) Different music opportunities (1:52) Dealing with hand injury (2:27) How her research helped those around her (3:36) Her inspiration for creating the podcast and description of the two series (4:48) The podcast provides both research and her own testimony (7:09) Podcast launch information (7:40) Future series topics and information (7:54) E-mail her episode suggestions or questions at heidikaybegay@gmail.com (9:01) Conclusion (9:52) Resources Mentioned: Texas Flute Society Tarrant County College Heidi’s E-mail: heidikaybegay@gmail.com Heidi’s Websi