Stacked Intent
Just wanted to share a little about the Stacked Intent podcast is hosted by Becca Stackhouse-Morson (me), and she’s all about helping you live your best life, no apologies needed. Along with our nutrition episodes co-hosted by Ashleigh Geurin, who has a fantastic background and passion for nutrition education, and our relationship episodes co-hosted by Sarah Bradley, who has a passion to serve the rural community to help improve their relationships.
What can you expect from the Stacked Intent podcast? The podcast raises the bar to another level. We dive deep into topics like healthy relationships, finance, nutrition, and we even explore special topics, all backed by solid research-based information. You're in for a real treat when you tune in.
If you're ready to embark on a journey of intentional living, building unapologetic confidence in yourself, and stacking your life with purpose, give Stacked Intent a listen. It's all about helping you become the best version of yourself.
Stacked Intent is a Family Life Education business, resonating with individuals who aspire to rediscover or discover their most authentic version of themselves. We provide resources to inspire individuals to rediscover or discover their most impactful decisions regarding their relationship with money, time, and energy, contributing to goal setting and decision-making through a comprehensive understanding of self. The opportunity to help just one person in understanding that their whole world is impacted when they have a healthy self-relationship is core and with a background in Family Studies, I aim to provide individuals with a space to embrace their authenticity.
There was a pivotal question asked by my mom that sparked a realization about the need for guidance in fostering healthy relationships. The question she asked, “Why are you easily able to talk about relationships and sex in the County programming you are presenting?” I simply answered her with, "If not me, then who is going to help these teenagers learn how a healthy relationship is possible?" Too often our society beautifies a relationship (i.e. romantic, family, friendship), but doesn’t teach the true meaning and healthy relationship boundaries. This lit my passion to share with individuals through each transition that is truly a possibility to live in understanding that healthy is a possibility when you understand your most authentic version of yourself. From a place of pain of losing friendships, becoming a one directional friendship, or simply those who were temporary along life’s road, it is important to know and practice the keys to create well balanced and healthy relationships. There are relationship break ups and choosing to be single with much self-reflection to the development of the authentic version of self. From all these places Stacked Intent, was created to provide resources through research-based podcasting, courses, workshops, seminars, blogs, and social media posts.
Stacked Intent
Nutrition Through the Lifespan for Mommas to Children
Brief Summary of objectives:
- Discuss nutrition needs for mom during pregnancy
- Discuss infant nutrition needs
- Discuss nutrition needs of toddlers and children
Call to action: If you have an infant or toddler, aim to be a good role model and eat healthfully! They will follow what you do, so if they see you eating it, they will likely eat it too!
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Brief Summary of objectives:
- Discuss nutrition needs for mom during pregnancy
- Discuss infant nutrition needs
- Discuss nutrition needs of toddlers and children
Topic 1: Nutrition and Pregnancy
- Point 1: When you are pregnant, you have special nutritional needs to support your baby’s needs as they develop. It is important to gain a healthy amount of weight for both you and the baby, and making healthy food choices every day can help provide both of you with the nutrients you need. Your doctor should be able to assist you with determining your weight gain goals based on your weight before pregnancy, your age, and how quickly you gain weight. Generally, the recommendations are in the first trimester, you likely will not need additional calories. In the second trimester, you may need about 340 calories per day and by the last trimester, you may need around 450 additional calories. While the additional calories are important for proper weight gain for both baby and mom, it is important to remember that all calories are not equal, and you should focus on nutrient dense foods instead of those with empty calories like pastries, soft drinks, and candy. (Resource: https://picklesandicecreamga.org/ )
- Point 2: There are some vitamins and minerals that are additionally important for moms that are needed in greater amounts than before pregnancy. Folic acid, iron, calcium, and vitamin D are all important in supporting a healthy pregnancy and development of your growing baby. Folic acid is a B vitamin that helps prevent neural tube defects. While there are many foods that contain folic acid, it is difficult to get the necessary amount needed during pregnancy from foods alone, so a supplement may be needed. Iron is important to support your baby’s brain development and to accommodate for the increased amount of blood in your body. Calcium, which we know is important for bone and teeth development along with Vitamin D, can also help prevent preeclampsia, which is a sudden increase in blood pressure. Protein needs are also increased during pregnancy and can be met through healthy sources like beans, peas, eggs, leans meats, unsalted nuts and seeds.
- Point 3: There are also some foods that need to be avoided during pregnancy. This is because during pregnancy, women have a compromised immune system and are at greater risk for foodborne illnesses, so foods like unpasteurized or raw milk, undercooked meat, poultry, eggs, and seafood, store-made salads like chicken, tuna, or egg salad, raw cookie dough, unpasteurized soft cheeses, raw sprouts, and unwashed fruits and vegetables need to be avoided. It is also important to be aware of your caffeine intake, limiting it to less than 200 mg of caffeine per day during pregnancy. Make sure to talk with your doctor about whether you should have any caffeine at all.
Topic 2: Infant Nutrition Needs
- Point 1: The U.S. Dietary Guidelines for Americans recommend that infants be exclusively breastfed during the first 6 months of life. This means feeding your baby only on breast milk and not any other foods or liquids, including infant formula or water, except for medications or vitamin and mineral supplements. Breast milk is the best source of nutrition for most babies, with it naturally changing as your baby grows to meet their needs. Breastfeeding has also been found to reduce risk or asthma, obesity, Type 1 diabetes, and other long-term illnesses and diseases.
- Point 2: Babies need vitamin D, iron, and zinc. Even though breast milk has lots of nutritional value, it does not provide all the vitamin D your growing baby needs, so breastfed babies will need to have a vitamin D supplement shortly after they are born to support healthy development. Infant formulas are fortified with vitamin D, so additional supplementation is not needed. Iron and zinc are also important and needed for growth and development. Zinc helps support immune function, wound healing and smell and taste development. Once your child begins eating solid foods, make sure you include zinc-fortified grains, dairy, meats, and legumes. Iron is necessary for helping red blood cells carry oxygen through the body and can help prevent iron-deficiency and iron deficiency anemia. Standard iron-fortified formulas contain enough iron to support your child’s needs. Once they start eating solid foods, choose foods that are high in iron like red meat, seafood, poultry, eggs, tofu, iron-fortified cereals, and beans and lentils.
- Point 3: To avoid allergies, it is important to introduce peanut products early and often. A clinical trial was conducted called the Learning Early about Peanut Allergy (LEAP) and found that if your child had severe eczema, egg allergy, or both, they should have peanut-containing foods introduced in their diet as early as 4-6 months to reduce the risk of developing a peanut allergy. Work with your pediatrician to develop a plan for introducing peanut-containing foods.
Topic 3: Nutrition during toddler/childhood
- Point 1: Nutrient-dense foods are important. While your toddler may prefer sweet treats, remember that there is not a whole lot of room in that little tummy of theirs yet, and all calories matter! It is important for them to get the most amount of nutrients out of what they are able to eat to support their growing bodies and not waste their limited space on empty calories.
- Point 2: Focus on MyPlate. Just like in adulthood, toddlers and children need a variety of fruits, vegetables, dairy, protein and grains. Introducing all five of these food groups at an early age is important as they are learning about their likes and dislikes. Having a variety of options will help provide them with calcium, magnesium, potassium, and fiber.
- Point 3: Calorie needs for toddlers and young children are going to differ based on their age, size, and activity level. Generally, they will need about 1,000-1,400 calories a day. Trying to meet these targets will help ensure healthy weight gain and help fuel their growing bodies!
- Call to action: If you have an infant or toddler, aim to be a good role model and eat healthfully! They will follow what you do, so if they see you eating it, they will likely eat it too!
