I don’t mean do you have your gear ready: Rather, do you have your plan of attack in place?

Not to put too much pressure on the fall hiking season, but there is a fair amount of pressure to make the most of the next three months. Sure, spring has its obvious pluses — wildflowers, warming temperatures, rebirth — and winter has its subtle charms. But face it, the combination of a retreat from sweltering temperatures, low humidity, crisp blue skies, and fall color make this the best season to hike in the Southeast.

Thus, it’s important to have a plan to make the most of autumn. Like, where to go first?

Because you can’t be in two or more places at once, you need to plan your hikes accordingly by taking into account the best time to hike a given trail. You still may not be able to hit all your favorites this fall, but with smart scheduling you can hit a goodly number of them.

Here’s how I approach the fall hiking season.

September

We associate the start of fall with the Labor Day weekend, the start of school, the start of football. In reality, though, the calendar says fall doesn’t officially start until Sept. 22, and even then, we can still experience temperatures topping 80 for another month. The point: take advantage of this continuing warm weather by taking two factors into consideration:

• 

  Elevation. It will start cooling — but not yet be cold — at higher elevations in September. Take advantage of this early pleasantness by hitting the high country trails you missed in summer. Come mid-October, you’ll begin dealing with true cold above 4,000 to 5,000 feet, and by November, limited access due to snow, ice and seasonal road closings on Forest Service land. Examples: North Carolina’s Black Mountains and the Shining Rock Wilderness; the Mount Rogers area of Virginia.

• Water. If you didn’t get a chance to hike this summer on a trail with multiple stream crossings, waterfalls and pools for lollygagging, you did not have a complete summer. Air and water temps at lower mountain elevations — 3,000 feet and below — will remain warm enough through the month for a summer-like experience. Examples: Wilson Creek in North Carolina; St. Mary’s Wilderness in Virginia.

October

Four factors to keep in mind for your October hikes:

• Fall color. Here’s another misconception: The start of October means immediate fall color. In fact, the fall color change typically doesn’t begin until mid to late October in the Piedmont. Even at the highest elevations, it doesn’t begin until late September. If you’ve got a hankerin’ for early fall color, put the high country on your early October list, and keep an eye on the fall color tracking websites (ExploreAsheville.com, VirginiaisforLovers.org) which track where the color is currently best (depending on temperature, cloud cover and rainfall, the emergence of color can vary wildly). Examples of early fall color: Elk Knob State Park, Mount Jefferson State Natural Area in North Carolina; Mount Pleasant National Scenic Area in Virginia.
• Crowds. Fall, especially October, is the most popular time of year to hike. Folks who otherwise balk at having to park in the outer lot at the mall suddenly channel their inner John Muir and hit the trail. The good news: they generally gravitate to trailheads that have: 1) a Visitor Center, 2) Restrooms, 3) paved parking, 4) an address for the trailhead. Avoid these four traps, especially on idyllic fall weekends, and you should be fine.  Examples of off-the-beaten-path trailheads: Pilot Creek and Pinnacle Hotel Road accesses to Pilot Mountain State Park in North Carolina; Osprey Point Access, Smith Mountain Lake State Park in Virginia.
• Temperature. From the beginning of October to the end, you’ll notice significant drops in temperature. Remember to layer.
• Sunset. Likewise, the amount of afternoon sunlight you’ll have diminishes significantly during October. For example, on Oct. 1, sunset in Raleigh is at 6:59:49; on Oct. 31, the sun will set at 6:21:37. Be aware when planning late day hikes.

November

November, especially the first half, is the sweet spot of your fall hiking season. In reality, in the Piedmont fall color is near peak at this time, and the cooler temperatures — too cool for the occasional hiker — make for ideal hiking conditions. There’s a quiet that dominates the woods, and there’s just the slightest hint of the coming transition to winter. Great color, fewer people, perfect weather — now is the time to hit the more popular trails, even on weekends.

Fall is prime hiking season in the Southeast. Make the most of it by planning accordingly.

The post Fall is near; Have you a plan? appeared first on GetGoing NC!.

Come November, we’re usually in fighting’ shape. A lot of folks start hiking again, in earnest, come September; by early November we’re hiking farther, we’re spending more time on the trail. Then come the holidays.

Yes, there’s a lot going on. Year-end deadlines, the return (to some degree) of holiday parties, the return (to a greater degree) of family gatherings. Shopping. But all that — especially the latter two — are all the more reason you need to keep active, keep hiking, and pay attention to your health. That said, on to our pre-holiday discussion from 2017 with Shelly Wegman, a registered dietician with Rex Nutrition Center, and Robert Brener,, longtime chef and associate professor in the College of Culinary Arts at Johnson & Wales University’s Charlotte campus.

* * * 

Now isn’t the time that our thoughts turn toward living healthier. That won’t happen for — when’s New Year’s Day? — another couple of months?

We’re here today to suggest, on the cusp of the eating season, that now’s exactly the time to start living healthier. And that typically means two things:

• Moving more
• Eating better

We’re about to introduce a program for moving more through the holidays. We’re still working out the details, but should be ready to share details next week. Keep an eye out.

Meanwhile, we came across the following blog from five years ago about not letting the holiday feeding season get the best of you. Six simple, easy-to-follow suggestions Wegman. You can still enjoy the holidays — and you won’t wake up January 1 with a 10-pound holiday hangover.

Toward that end, Wegman suggests:

Keep a food journal. “Writing it down makes you aware of what you are eating,” Wegman says. If you religiously document your intake, it will help you realize not only how much your are eating but you’ll also be better able to make the connection, say, between all the sugary, fatty stuff you ate and why, a little while later, you felt so sluggish and sleepy.

Think seasonal, think fresh. You don’t have to sacrifice your taste buds to survive the holidays, saysBrener. “Healthier options are readily available for the holidays,” he says. “I suggest trying to remain seasonal in your vegetable choices. Winter greens are plentiful this time of year: Brussels sprouts, cabbage, kale, turnip, mustard, collard and carrot greens are all packed with nutrients and can be flavored with onion, garlic or even smoked lean meats like chicken or turkey.”

Watch what you drink. “Sugary beverages are where a lot of people get into trouble,” Wegman says. Be especially vigilant when it comes to holiday punches, often saturated with sugars, sodas and juices, and alcohol. “Watch for anything with an umbrella in it,” she cautions, and keep an eye on serving size. “The typical portion size of a glass of wine is five or six ounces; it can be twice that over the holidays.” Want a good holiday drink that makes you appear festive yet keeps you light on your feet? Try soda water with lime.

Use healthy substitutes. Do those lemon bars you’re baking for the office party really need a cup of butter? Probably not, Brener says. “Excellent substitutions for butter and oil include sour cream, apple sauce and fat-free buttermilk. Often these items are used because they provide the moisture, enrichment, binding and texture that fats provide.”

Eat visually First, when you’re at a holiday party, use the smallest plate you can find – our tendency is to fill it to capacity, Wegman notes. Next, she adds, fill that small plate this way: half with veggies (easy on the dips), a quarter with lean protein (salmon, tofu, chicken breast), a quarter with a whole grain starch (whole grain crackers) and fruit. And don’t be afraid to top off with a (that’s one) holiday treat. “Good nutrition is about moderation. You can enjoy all foods, just do it in the right portions.”

Remember breakfast. Especially during the holidays, it’s the most important meal of the day. If you start the morning with a couple of doughnuts or a big bagel, you’ll have trouble recovering for the rest of the day. Get a good balance of protein and carbohydrates, advises Wegman. High on her breakfast list: Greek-style yogurt, spinach and veggie omelet, cottage cheese and fruit, cheese toast.

And finally — keep hiking!

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