This past long weekend Hubby and I went for a little high adventure with some white water rafting along the Ottawa river. For anyone who has never been but likes a thrill – give it a whirl! I’ve been a couple of times but I have to say my latest adventure with River Run Rafting was by far the best. Smaller boats = bigger thrills and they have safety kayaks so you can do a bit more of the fun stuff than with some of the other companies.

No matter who you go with, one of the highlights is lunch. After a half day of thrills and paddling your heart out you are in need of an energy boost – STAT! So after some research here are 5 great options for getting an energy boost via great tasting foods.

1. Water – it’s amazing how few of us are getting an adequate supply of H2O! According to as many as 75% of Americans are chronically dehydrated. Not getting enough water can limit your physical and mental abilities, not to mention helping in your body’s ability to regulate heat, circulation and generate energy.

2. Yogurt – this calcium packed snack is also loaded with B vitamins which are essential in converting other nutrients into energy. It also supplies a dose of protein and is a fabulous source of potassium which is an important mineral for energy.

3. Cold Water Fish – like salmon and herring is packed with Omega 3 fatty acids which have a number of health benefits, energy boosting B vitamins, magnesium and potassium which are all known for giving you an extra shot of energy. It’s also a complete protein which means the energy you get will be lasting not quick lived like that from a sugar rush.

4. Fruit – especially those high in potassium like bananas, apricots and kiwi are a great source for energy. They contain fiber and natural sugars that will keep your body full of long burning energy for hours to come with no crash.

5. Oatmeal – not the instant kind, but the old fashion are packed with energy creating B-vitamins. They are also loaded with complex carbohydrates and fiber so your body will be digesting these for a while to come, meaning your energy level will be constant. It also helps to fill you up after you’ve depleated your energy sources earlier in the day.