About

We're meeting my parents this holiday weekend for a camping trip on Grand Manan Island in New Brunswick Canada. We won't be doing any backpacking or hiking high summits but there are miles of ocean side trails to explore, cliffs and rocky shorelines, birds, whales and waves - sounds good to me.

This cereal is the breakfast we're bringing along for the road, though it could work just as well at camp. We've got our bowls and sporks and yes, we will be eating cereal with soymilk in the car. The kids are old enough now to manage that (I hope).

Muesli, has always been a challenge for the gluten-free contingent in our household (Damien). Oats, unless processed in designated facilities, are contaminated with gluten. There are now gluten-free oats available but for this recipe I used rice flakes. They have a very unique crunchy texture that rolled oats don't have unless they are baked. You could substitute toasted rolled oats for the rice flakes if you aren't able to find them or don't have gluten issues.

I'd like to give my sister-in-law credit for this recipe. She prepared this for us on our last visit to their house and we literally gobbled up the stuff. I've adapted it somewhat but the original is still on a recipe card in her handwriting - thanks B!

Ingredients

• 1/2 cup sunflower seeds

• 1/4 cup pumpkin seeds

• 1/2 cup chopped nuts - almonds, walnuts or pecans

• 3 cups rice flakes

• 2/3 cup dried apple or unsulfured apricots, chopped

• 2/3 cup dried strawberries

Preparation

Toast the seeds and nuts on a baking sheet in a 350F oven till lightly browned. Total time about 10 minutes, stirred every 2-3 minutes. Cool.

Mix everything together and store.

Notes

The original recipe called for buckwheat, rice and millet flakes. I've never found buckwheat and millet flakes but I like the rice flakes.

Substitute any dried fruits you like.

Something that may not be obvious is that this space, ADVENTUREinPROGRESS, is a shared blog. Someday we hope our whole family, 3 kiddos and maybe even grandparents, will post written word, video and photos here to encourage other families to get outdoors and enjoy adventure. But for right now it's just me and Damien, or should I say Damien because I've been so busy on my own blog, FIMBY and taking care of kids and home that I haven't had much time to write here.

However, I figure it's time for me to weigh in on this series that Damien has been writing about. Actually, I've been contributing the whole time behind the scenes with editing and taking care of family responsibilities so Damien could put together this series and his presentation (which I have to admit I haven't watched). But I also have some things to say about minimalist footwear, that come from a bit of a different perspective that you might find helpful.

Changing the way I walk and switching footwear has not been an easy transition for me. I do feel, after watching the difference it's made in Damien's joint health and in my own, that the effort is worth it but that doesn't mean it's been easy.

knitting while I rest my feet

Last summer I started hiking in Vibram Five fingers and man, did that ever feel funny and so unnatural. After all I was used to hiking boots with cushioning, arch support and lots of ankle supports. But if you've been following this minimalist footwear series you know these measures are more detrimental than healthful. And I had the increasingly sore knee to prove it.

I'm happy to report that since hiking in minimalist footwear I have eliminated my knee problem, which I am very grateful for. I am way to young, 33 to be exact, to be experiencing limited mobility. In fact I feel any age, except maybe 90 is too young to be experiencing limited mobility. I want to be hiking, mountain biking, surfing - whatever my kids want to be doing - with my children and grandchildren for many years (my own mom inspires me in this regard).

So, with that as my goal I am willing to go through transitions and change to keep my body healthy. Which is why I've also mostly given up certain foods that, if over eaten, are proven to send you to an early grave or the very least debilitate you for your "golden years".

... I digress, back to making the transition. If you are new to changing your footwear and your walking gait I want to encourage you. I'm new to it also. I love my squishy pink crocs and have troubles finding minimalist shoes that fit well and are fashionable. Now you should know I'm not a high maintenance fashion chick, heck I shower in the woods, don't wear make-up and have minimal hand-me down & sale rack clothing. However I am kind of picky about how my shoes look. If I'm only going to own a couple pairs I want them to be the kind of style that projects who I am - spunky yet down to earth. We're still looking to find the right summer pair to replace my crocs which are aging, paint splattered and wearing out.

The point of that whole story is that if you are making a change and struggling, I hear you. My husband Damien is much more optimistic about change and finds it an exciting challenge. I find it overwhelming.

So I'm saying to myself "hang in there". I'm saying to you "hang in there". Give it an honest try before you decide minimalist footwear just isn't for you. Because really it's not about the footwear but about your health. And I think health and longevity is worth changing for.

This post is the final part in a series called The Case For Minimal Footwear (TCFMF). This is a video recording of the seminar I gave which is based on the previous 6 parts (QuickTime required). To learn more about the series and it's goals as well as find links to the other parts, please see the Introduction page. Enjoy!

Click here to watch the video.

When it comes to minimalist footwear, there are several options available, all of which work very well in warm conditions. When it comes to cold, wet, snowy conditions however, I have yet to discover what I would consider a workable solution. Sure, there are options that might get you through a few inches of snow if you are out running for a couple of hours, but nothing for real adventuring: spending multiple days hiking or snowshoeing in the cold, wet, and deep.

I was pleasantly surprised this week to find out that Feelmax has a product in the works to be released in the USA this fall that may get things much closer. It is called the Kuuva, and Feelmax were kind enough to send me a couple of photos to get excited about:

Here is what I am looking forward to:

• It is a boot, it comes above the ankle. This will be great for keeping out snow, and will make it possible to put on gaiters. It also looks like it will be possible to wear strap-on crampons as well, which is an absolute necessity when hiking in icy conditions.

• The uppers are constructed out of a very durable, water-resistant, breathable, synthetic fabric. Synthetics handle water much better than leather, and breathable is really important, especially when trying to dry them out. For waterproofness, I would probably try pairing these with a Gore-tex sock.

• There is no cushioning or support, which is what I like to see in my footwear. It is constructed using a flexible 2.5mm waterproof outsole. For colder conditions and more insulation under foot, I would probably try adding a pair of Aerogel insoles.

• I am not sure how much (if any) insulation it has, but it looks like I will be able to experiment with a variety of sock combinations to get the warmth needed. In addition to that, one could also add overboots. Some experimentation will be reqired in this area.

This looks very promising for people who want to go minimal all year, I am looking forward to trying them out to see how they handle a Maine winter.

This post is the sixth part in a series called The Case For Minimal Footwear (TCFMF). To learn more about the series and it's goals as well as find links to the other parts, please see the Introduction page.

So, maybe you are at the point now where you think that you would like to give this minimalist footwear theory a try. Where to next? Well, the good news is that it's easy to get started, you can do it now, and doesn't have to cost you anything. You really have nothing to lose!

The practice that I learned and recommend (although I acknowledge some will disagree on) is landing on the forefoot when walking. When running and jumping, it is universally agreed upon in barefoot circles that landing on the forefoot is the proper form. When walking, some feel that walking on the heel is ok, while others (such as myself) believe that landing on the heel is less desirable. I won't go into the details as to why here, as I feel that the reasons have been sufficiently covered in the previous posts.

The practice of landing on the forefoot will require a little concentration and practice when walking, but will come quite natural when running. Landing on the forefoot does not mean that the forefoot is the only part of the foot to touch the ground, but that it is the first part of the foot to touch the ground. Also note that when I say forefoot, I don't mean toes, I am referring to the pad of the foot just behind the toes. It is usually the outside edge of the forefoot that will touch the ground first. Another important point to make is that when doing this, the knee should be slightly bent, not straight and locked as when landing on the heel. The easiest way that I know to learn what the correct form feels like is to walk barefoot on a rough surface such as gravel. On this type of surface, the body will do the right thing, causing you to land on the forefoot. Once you get comfortable with the motion, try doing the same on other surfaces.

In the beginning it may feel a little strange, kind of like you are walking on your toes. It will require focus and thinking about how you are walking, probably something that you are not used to doing. After a while, with practice, it will seem normal and your body will adapt into an efficient stride that is comfortable, natural, and very smooth.

Start Barefoot

This is really important. By starting barefoot you will be assured of having the proper form. The easiest place to start is in your house, it is a safe and comfortable environment. For the first little while, as your muscles develop, you will probably feel soreness and stiffness in the feet and calves. This is normal and will subside as the muscles rise to the occasion. The important thing is to take it slow, listening to the body, and not over-doing it.

It probably won't take too long to adapt to being barefoot in your house. After the house, I recommend practicing on soft natural surfaces, such as grass or sand. Once you feel comfortable on grass/sand, try experimenting with other surfaces, making sure to take your time. To get the maximum benefit, it would be a good goal to learn to both walk and run on a wide variety of surfaces: concrete, asphalt, rocks, dirt trails, sand, etc. Also helpful is to practice those surfaces while going flat, uphill and downhill. Each combination of terrain requires a slightly different form that can only be perfected through practice. A worthy long-term goal would be to feel completely comfortable on any terrain.

Once you decide to start being barefoot outside, one recommendation that I can make (although it is certainly not required) is to get a pair of Vibram FiveFingers. They are the next closest thing to being barefoot that I am aware of. FiveFingers will give you pretty much all of the same benefits as being barefoot, along with the added benefit of extra protection for the soles of your feet. The downsides are that there is an initial cost involved, and that your soles will not get toughened up as quickly. (Please note that I have absolutely no financial ties to Vibram in any way, I just really like the product.)

Another benefit of starting barefoot is that you will learn what the ideal feels like. If/when you decide to purchase footwear that allows for barefoot movement, you will be better able to discern what makes a good minimalist shoe.

Start Slow

Walking and running barefoot relies on the usage of muscles for support and shock absorption rather than footwear. These muscles (as any muscle in the body) require slow development in order to reach their full potential. Nobody who is new to weight lifting would (in their right mind) immediately try bench press 200 pounds, they would most certainly get injured. The same can be said for going barefoot, substantial training will be required before the muscles are ready to be used to their full potential. Take your time, start easy, progress slowly, and enjoy the process. Think of this as a life-long endeavor, listen to your body, and have fun!

The soles of the feet will gradually adapt for barefoot usage. Over time they will become tougher, thicker, and less sensitive to every little pebble. As with the muscles, this process of adaptation will take time as well. Too much, too fast can lead to problems of pain, swelling, or injury. Again, Vibram FiveFingers can help in this regard (although they are definitely not required) because they give your soles a jump-start on the adaptation process.

Tips

• Don't worry about what other people think.

• When first starting out, do it in your house, in the grass, in the sand, or any other comfortable surface.

• Start doing it for 15 minutes, then gradually increase it as your body allows.

• A good goal is to work up to going barefoot all the time when in the home.

• Play. If you are in the park on on the beach, try running, jumping, skipping, walking.

• If you are learning to run barefoot, alternate running/walking, starting with a few minutes of each. Gradually increase up the running time as you feet get stronger.

• Don't worry about dirty feet. It's ok, really, they can easily be cleaned.

• Learn to be comfortable walking barefoot on as many different surfaces as you can.

• Try to work up to as much barefoot, or close to barefoot (using minimalist footwear) as your lifestyle allows. The more the better.

I would like to thank the following people for reviewing this post and providing their valuable feedback:

• Renee Tougas (fimby.tougas.net)
• Feelmax (www.feelmax.com)