The Extension Connection

Do you have a New Year’s resolution to exercise more? Start here with this podcast, where we talk about the benefits of exercise, how much you should be getting, and practical examples to help you incorporate more movement into your day.

Sources: https://richmond.ces.ncsu.edu/2021/10/the-benefits-of-aging-actively/

https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=According%20to%20the%20current%20Physical%20Activity%20Guidelines,minutes%20of%20moderate%2Dintensity%20physical%20activity%20a%20week.

Join Jessica Jackson on this festive year-end episode of The Extension Connection Podcast as she reflects on a year filled with growth, gratitude, and unforgettable 4-H moments. Jessica shares heartfelt stories from classes, competitions, and small-town celebrations while offering gentle advice for entering the new year with intention not pressure. With encouragement for parents, pride in every 4-H’er’s accomplishments, and a hopeful look toward 2026, this episode wraps the year in warmth, excitement, and community spirit. A perfect listen for anyone needing a reminder to slow down, celebrate the little wins, and step into the new year with confidence and joy.

Come along as we explore the research on how stress affects our bodies and learn practical coping strategies to help calm stress in our everyday lives.

Sources: https://www.montana.edu/extension/wellness/stress-management/mt_farm_stress_clearing_house/manage_your_stress.html

https://hgic.clemson.edu/factsheet/what-happens-in-the-body-during-stress/

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response#:~:text=Over%20time%2C%20repeated%20activation%20of,anxiety%2C%20depression%2C%20and%20addiction.

https://my.clevelandclinic.org/health/articles/22611-epinephrine-adrenaline

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=When%20you%20face%20a%20perceived,hormones%20return%20to%20typical%20levels.

https://my.clevelandclinic.org/health/articles/22187-cortisol

https://www.apa.org/news/press/releases/stress/2013/sleep

https://health.clevelandclinic.org/why-women-need-more-sleep

https://health.clevelandclinic.org/why-women-need-more-sleep

https://orwh.od.nih.gov/about/director/messages/sleeps-important-part-of-health-equation-now-more-than-ever

https://ecals.cals.wisc.edu/2023/04/13/cals-wellness-committee-tip-manage-stress-with-breathing-techniques/

In this heartwarming holiday episode of The Extension Connection, Jessica Jackson reflects on the beauty of slowing down during the busy season and appreciating life’s simple gifts from family traditions to small acts of kindness. Join her as she shares personal stories of motherhood, 4-H service projects, and the joy of giving back. A reminder that the true spirit of 4-H — learning, serving, and growing — doesn’t end with the holidays. It’s about carrying gratitude, compassion, and courage into the new year and beyond.

In this episode, we’re diving into food safety—why it matters and the simple steps to remember when cooking for holiday gatherings.

Resources: 

NC Cooperative Extension Food Safety Website: https://foodsafety.ces.ncsu.edu/

Basic Holiday Food Safety: https://foodsafety.ces.ncsu.edu/wp-content/uploads/2021/11/basic_holiday_2021-1.pdf-1.pdf?fwd=no

Turkey Thawing: 

 Refrigerator Thawing General Guidelines: 

Pounds | Time
For 4-12 lb turkey | Thaw 1-3 days
12-16 lb turkey | Thaw 3-4 days
16-20 lbs turkey | Thaw 4-5 days
20-24 lb turkey | Thaw 5-6 days

Water Bath Thawing. 

Make sure the water does not get above 40 degrees F and change the water every 30 minutes

Pounds | Time
For 4-12 lb turkey | Thaw 2-6 hours
12-16 lb turkey | Thaw 6-8 hours
16-20 lbs turkey | Thaw 8-10 hours
20-24 lb turkey | Thaw 10-12 hours

Welcome back to Extension Connection! In this special episode, co-host Jessica Jackson takes a heartfelt look at the lasting impact of 4-H in celebration of National 4-H Week. From flipping through old Polk County archives to sharing touching stories from local events, Jessica reflects on how 4-H has grown through nearly a century of service, learning, and connection.

Tune in to hear how Science Day Camp began back in 1984, why sewing skills matter more than you think, and how one visit to a local care home sparked a powerful reminder of 4-H’s generational bond. Plus, Jessica issues a simple but meaningful challenge to keep the 4-H spirit alive in your community.

Whether you're a lifelong clover, a proud alum, or brand new to the 4-H family—this episode will remind you why in 4-H, we don’t just grow projects—we grow people.

In this podcast episode, we dive into the world of added sugar—why it’s important to limit it, how it affects our bodies, and practical ways to cut back for better health.

Resources: 

https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/sugar-and-sweeteners-9-301/

https://guilford.ces.ncsu.edu/2022/10/think-you-know-sugar/

https://extension.umaine.edu/food-health/2024/12/19/navigating-nutrition-labels-understanding-carbohydrates-and-added-sugars/

https://extension.okstate.edu/fact-sheets/carbohydrates-in-the-diet.html

https://www.barber.k-state.edu/docs/foodandnutrition/Substract%20the%20Sugar.pdf

https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/nutrition-news/nutrition-news-easy-steps-to-make-your-diet-anti-inflammatory/#:~:text=Lifestyle%20factors%20that%20can%20aggravate,and%20to%20your%20dessert%20menu

https://extension.illinois.edu/blogs/community-health-education-prevention-inspiration/2023-07-21-reset-your-palate-lower-your

https://medinsteadofmeds.com/tips-and-tools/rethink-your-sweets/

https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA_FactSheet_AddedSugars_2021-06_508c.pdf

https://www.myplate.gov/myplate-kitchen