Thank you all for joining us today to talk with Fer Escobedo, founding partner of Hello Green México! Thank you, Fer for giving us recipes, tips, and guides so that our emotions are in favor and continue making decisions to #supervive.
We share the script that Fer prepared: INTRODUCTION: Good afternoon, my name is Fernanda Escobedo; wife and mother of 3 children, a food engineer by profession but a health coach at heart. Although my career begins working for the food industry, for health reasons - first maternal cancer and then my constant fight against being overweight - I am forced to change the "traditional health" course to follow an alternative one where the doctor is the body itself and the medicine is food.
1. OUR MOOD IS IMPACTED FOR VERY DIFFERENT REASONS ... AND IT IS PROVEN THAT SOME CHEMICAL, NATURAL AND ARTIFICIAL SUBSTANCES, INFLUENCE. EITHER FOR GOOD OR FOR BAD. AND THIS, THINKING OF CHILDREN, IMPACTS EVEN MORE BECAUSE THEIR BRAIN IS UP TO 4 TIMES MORE SENSITIVE THAN OURS.
This is a subject very close to my heart because I am the mother of three children (5, 2, and 1 year old) and the oldest of my little ones is an intelligent child full of vitality and excessive energy !; He is a boy for whom I sometimes feel overwhelmed: he challenges me, questions me and his curiosity to explore often exceeds the social rules of "should be". He is also a child sensitive to many substances such as detergents, personal care products, and foods that we as moms often “assume” as part of children's childhood (ie. Sweets, sweets, processed foods, juices, etc.).
As I undertake the task of delving into the subject, I discover that it is not the impact only on children but also on adults…. Has it happened to you that you come to the kitchen and you don't remember what you went to? Either you feel more tired than normal at night and you can't sleep well or there are days when you don't have as much patience as you would like ??? Well, everything is related and that is why it seems to me that it is a subject with which many of us can identify
They are not easy subjects and less because many times it is opposed to traditional medicine (they are subjects that doctors do not even know…. In other words, the pediatrician tells you to put “euceryn” on the child without even knowing (or if he does he does not care ) that has parabens (a chafa conservative that can cause the development of cancer cells but we will talk about that in another interview); I understand that we do not do what we do out of lack of love but out of ignorance but that does not make us less responsible and even more so when the information is -literal- a "click" away !! I think it is time to take health in our hands, inform ourselves and know what we have to do to prevent and that both we and our children have a better state of health.
It was exactly what I did when I was trying to identify what was all that triggered the mood swings in my little one and my conclusion was that it is something multifactorial. In my case, it was not just a change that I made to discover what impacted my son's bad mood or anxiety or impatience the most. I did a lot of tests (trial and error) until I discovered what worked the most for us as a family and many of those discoveries are what I want to share today.
2. TODAY WE ARE GOING TO TALK ABOUT HOW FOODS IMPACT THE MOOD...
EVEN THEN THERE ARE MANY OTHER INFLUENCING FACTORS, FOR EXAMPLE…
From my point of view and experience, the top 3 are
d) Any specific physical, mental or emotional health situation
e) Trials and challenges that we all live
LET'S GO DEEP IN THESE 3 POINTS AND START WITH FOOD ... WHAT IS THE FIRST THING YOU WOULD CHANGE ABOUT YOUR DIET?
a) Higher consumption of organic fruits and vegetables
Increasing the consumption of vegetables, vegetables, and fruits is something that does us all well but if you have to do it, it is better if they are organic products.
Which? First Fruits and vegetables are clean of pesticides and herbicides such as glyphosate…
Which ones: Environmental Working Group (EWG) does a fabulous job citing the “dirty dozen”  and this refers to the 12 fruits and vegetables that we should avoid at all costs if they are not organic; in this list, we find strawberry, spinach, nectarine, apple, peach among others. The reason is that they are very thin-skinned products that we eat directly, they are extensive crops (ie. Very popular) and are widely sprayed with pesticides and herbicides such as glyphosate.
This app can help you...«Dirty Dozen» de Environmental Working Group Impact on the body: Frequent consumption of food with pesticides can affect temperament; It has been shown that these chemicals affect the mental health of those who consume them, but our children are particularly vulnerable since their brain continues to develop until they are 7 years old.
Among other effects, pesticides cause nutritional deficiencies and it has been shown that specific vitamins such as folic acid and vitamins B6 and 12 play a very important role in regulating people's behavior and mood 
How to start: Include more CLEAN fruits and vegetables in our diet; give preference to green leafy foods for their folic acid content and banana, avocado, chicken, & green vegetables to raise B6 levels
b) Avoid artificial coloring
These substances are widely used in processed food because they "improve" the appearance of products and since love is born from sight, they are practically indispensable in "the development of new products."
What they are: from a technical point of view, colorants are NON-NUTRITIVE substances made by a man with chemicals derived from petroleum (that is, a by-product that in addition to being found in our food, is also present in gasoline, diesel and/or asphalt)
Impact on the body: these substances alter our children's ability to concentrate and alter their mood 
Personal anecdote: last week a cooking laboratory was inaugurated at my son's school and the moms as attention brought donuts and any number of donut-type cupcakes, brownies, muffins, etc. to be shared in the group. I know that moms do it with the best of intentions and with the sole purpose of having detail and pampering our children but there are a thousand ways to pamper without involving food (ie. The prizes with desserts create positive associations with this type of food and that makes it much more difficult to avoid or even reduce its consumption)…. That day I picked up my child in a super bad mood but to the extent that I had to ask him to sleep and obviously it was a crazy afternoon because he woke up with a lot of battery, he ate fatally, he had sweet cravings all afternoon, he fought with his sister and ended up falling asleep at 10+ at night. The worst of the matter - as we will be commenting - is that substances can remain in the body and wreak havoc for up to a week !!!! 
How to start: a) Avoid dyes as much as possible, mainly Blue 1 and 2, Red 3 and 40, Yellow 5 and 6 which are prohibited in many countries, including the EU. b) Substitute colored sweets for better options such as chocolates, alegrías, wafers, popsicles or salty seed-based snacks (even better to make those desserts at home): c) before any party or event where the children are going to be exposed, take them already eaten. d) ensure that the food at home is real and always seek to put many colors on the plate. e) read labels and try not to take home products with substances like the ones we are mentioning.
c) Avoid artificial and even natural flavors
These substances are also widely used in the industry because the development of products often starts from powders and other compounds that by themselves would not taste anything or even taste quite bad, therefore the development of flavors and the business of flavor houses is huge !!
What they are: Artificial flavors are a mixture of countless chemical compounds with the ability to wreak havoc on the body through bioaccumulation. For example, the FDA approved strawberry flavor is made from:
“Amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent ” The impact of some flavorings on the body:
Amyl acetate: It is also used as a solvent for paints and lacquers.
Benzyl isobuterate: It is also used in detergents, soaps and cleaning products.
Butyric acid: It is a flavoring used also in the production of plastic but it is harmful to inhale and corrosive to the skin.
Dipropyl Ketone: Flavoring that can cause coughing, sore throat, headache, dizziness, and vomiting. Also used as a solvent for resins.
4-Methylacetophenone: another harmful flavoring to swallow; irritates the eyes and is one of the 600 substances contained in cigarettes.
What to do: a) If in the list of ingredients you see the word "artificial flavoring", run !; If you read "natural flavoring" it also runs because that can mean almost anything like GLUTAMATE MONO SODIUM which due to its "natural" origin (glutamic acid = amino acid) is not mandatory to cite it under the argument that it is part of the intellectual property of a formula ; b) choose only natural flavorings from organic products because this certification prohibits the use of toxic solvents for flavor extraction or production, c) cook at home
d) Trans Fat
The name under which we will find Trans fats in an ingredient list is "hydrogenated fat" or "partially hydrogenated fat" and to understand a little where they are obtained and why they are so used in the industry, we will have to put a little technical ...
Mono or polyunsaturated fats are unstable at room temperature (easy to oxidize) and therefore are mixed with hydrogen under pressure to saturate them and make them stable.
In the industry it is very common and practical (previously it was thought that healthy) to use oils instead of fats but later it is required to make them stable so that they last a long time on the shelf, for this reason, they are “hydrogenated”; There are countless products that require the hydrogenation of fats, but the most common are polishes, baked products (muffins, donuts, etc.), cream substitutes (coffee mate type), cookies, margarine and processed food in general 
Impact on the body: A study by Beatrice Golomb, MD, Ph.D. from the University of San Diego showed that the consumption of trans fats (DFAS) is linked to behaviors of impatience, irritability, and aggression in both children and in adults ; Unlike, good fats such as avocado, coconut, ghee, olive oil or the Omega 3 fatty acids that we can find in fish such as salmon , help to have better concentration, attention, memory and good humor throughout of the day . If fish is not one of your child's favorite foods, we recommend supplementing with Omega 3 fatty acids because in several studies it has been shown that they have the ability to reduce attention deficit by up to 50% (9).
What to do: a) Read labels and avoid anything that says “hydrogenated fat” or “partially hydrogenated” b) avoid processed food and fast-food restaurants, c) opt for good fats like the ones mentioned above and take them out of your pantry corn, canola, or soybean oils and of course, avoid cooking with them, and) include eggs (especially the yolk) in your children's dishes.
3. NOW FER LET'S TALK ABOUT THE SECOND POINT AND WHY IT IS IMPORTANT: THE SLEEP
Dreams are very important for the human being but it is much more so for children because they grow while they sleep and it is the moment when both their body, their mind, and their emotions are "cleaned".
Impact on the body Lack of sleep causes a decrease in the levels of neurotransmitters in the brain such as dopamine, which is essential for paying attention and having a better concentration capacity (in the case of children, it favors cognitive processes); lack of sleep is also linked to poor physical development (including weight gain and loss), diabetes, a weakened immune system, anxiety, and depression.
What to do:
a) We can start by implementing a routine around sleep (in the case of children we must ensure that they sleep 10+ hours): * Always start at the same time, * decrease the intensity of the lights (simulating what happens in nature) or even change from white light to yellow or orange light, * turn off electronic devices at least 45 min before sleeping and exchange this practice for one that stimulates relaxation such as reading.
b) Raise dopamine levels by including in the diet foods rich in tyrosine (an amino acid that is a precursor of dopamine): seeds, cocoa, banana, oatmeal, or avocado, c) Implement relaxation techniques such as baths with magnesium salts (Epsom) that It is a magical mineral and very effective to cause muscular and mental relaxation, d) Aromatherapy or massage with essential oils is a delicious and equally effective practice: the aroma reaches the limbic system directly (the place where our emotions, memory, and learning) and this makes for an almost immediate response. If we want to relax or become alert immediately, there is nothing better than inhaling essences such as lavender for relaxation, vetiver for concentration, mint to be alert or sandalwood for anxiety
4.FINALLY FER TELL US ABOUT THE LAST POINT: EXERCISE
Exercising daily, ideally outdoors, is incredibly beneficial in promoting a good mood and concentration. Additionally, if we exercise outdoors and take a little sun, we are also increasing the levels of Vitamin D.
Impact on the body: when one exercise, it promotes the production of dopamine (the neurotransmitter for motivation and attention) and serotonin (the well-being hormone); in addition, during exercise, the growth of brain cells (neurons) is promoted.  Conclusion Now we are not going to delve much into the subject of the exercise, which is very important but equally extensive, therefore, we have assigned a date to speak specifically about this subject….
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-ABILITY TO REGULATE BEHAVIOR -BETTER MOOD
-BETTER CONCENTRATION, -MORE ATTENTION
BETTER OVERALL CHARACTER (LESS IRRITABILITY / AGGRESSIVENESS)
-GOOD PHYSICAL AND MENTAL DEVELOPMENT
-STRONG IMMUNE SYSTEM
ELEVATE WELLNESS NEUROTRANSMISSIONS (Dopamine and serotonin) WHAT TO DO
1. Avoid colorants
1. Avoid trans fats
1. Get a good sleep
1. exercise daily 2.Increase consumption of B9, 6, 12
2. Avoid flavorings
2. include good fats in the diet
2. Raise magnesium levels
2 Include foods that have tyrosine which is a precursor to dopamine)
HOW TO START
B9 - Eat more leafy greens
Avoid at all costs: Blue 1 and 2, Red 3 and 40, Yellow 5 and 6
-Read labels and avoid anything that says "hydrogenated fat" or "partially hydrogenated"
Make a routine and get 8+ hr of sleep in adults and 10+ children
-Exercise at least 30min a day B6 – Comer más platano aguacate y pollo -Leer etiquetas -Evitar comida procesada -Cocinar en casa los más posible -Usar más aguacate, coco, aceite de oliva, primera extracción prensado en frio * Incluir Mg tópico para relajar el cuerpo *Elevar niveles de Mg vía alimento delicioso (cacao) – Procurar actividades al aire libre., B12 – Comer más vísceras (hígado), mariscos, y para veganos, levadura nutricional Sustituir dulces de colores por otros igual de indulgentes pero sin colores como chocolate, alegrías, amaranto, o hacer postres caseros Cocinar primero con aceite de aguacate, segunda mejor opción ghee y luego a. De coco Practicar aromaterapia para descansar la mente – comer más alimentos como cacao, semillas, plátano, aguacate TIP Empezar el día con un Green smoothie o jugo verde Betún con colores extraídos de plantas Raw brownie -Sales de baño – mezcla para difusor https://www.youtube.com/watch?v=W5Kf3MRBsuk  https://www.ewg.org/foodnews/dirty_dozen_list.php  https://www.healingwell.com/library/depression/beardsley1.aspx  Arnold LE, Lofthouse N, Hurt E. “Artificial Food Colors and Attention-Deficit/Hyperactivity Symptoms: Conclusions to Dye for.” Neurotherapeutics, 2012; 9: 599-609.  Obtenido de: https://healthykidshappykids.com/2016/09/29/top-10-tips-to-boost-your-childs-attention-naturally/  https://healthykidshappykids.com/2016/08/04/artificial-flavors-preservatives-dyes-oh-my/  https://foodbabe.com/ingredients-to-avoid/ http://ucsdnews.ucsd.edu/pressrelease/more_trans_fat_consumption_linked_to_greater_aggression/  Para saber cual pescado comprar y evitar así contaminación por metales pesados, te recomendamos tomes en cuenta esta guía: https://www.seafoodwatch.org/seafood-recommendations/consumer-guides  https://healthykidshappykids.com/2016/09/29/top-10-tips-to-boost-your-childs-attention-naturally/ https://healthykidshappykids.com/2016/09/29/top-10-tips-to-boost-your-childs-attention-naturally/  https://medlineplus.gov/spanish/ency/article/002403.htm