Optimal energy for the holiday season

Updated on 2025-12-02

Summary: Optimal energy for the holiday season

In this column, Lynn Goneau explains how to conserve energy during the busy month of December, a time of festivities, family travel and stress. She reminds us that energy comes first from carbohydrates, converted to glucose and then to ATP, and that vitamins and minerals act as essential catalysts for metabolic reactions. She also points out that caffeine and energy drinks give a temporary boost, but can cause anxiety and insomnia.

For more stable energy, Lynn recommends complex carbohydrates (whole grains, vegetables, legumes, quinoa, sweet potatoes, etc.) and adaptogenic plants such as maca, ginseng and ashwagandha. It promotes Health First products including maca, vitamin C and B complex, and is available for consultation on the La Boite à Grains.

1. Where our energy comes from

• The body produces energy by converting carbohydrates, proteins and lipids into ATP.
• Carbohydrates are the fastest source of energy for the brain and muscles.
• Vitamins and minerals enable metabolic reactions to function efficiently.

2. The limits of stimulants

• Caffeine and energy drinks → rapid but temporary effect.
• Can cause anxiety, insomnia, palpitations.
• To be limited, especially in times of stress.

3. Sustained energy

• Prioritize complex carbohydrates: oats, whole grains, quinoa, squash, vegetables, legumes, fruits, nuts and seeds.
• Quinoa and squash: versatile and easy to incorporate into your daily routine.
• Adaptogenic plants (maca, ginseng, ashwagandha): nourish the nervous system and stabilize energy.

4. Natural supplements

• Health First offers a range of affordable supplements: maca, vitamin C, B complex.
  

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

It's December now. The final countdown has begun for those who take the opportunity to celebrate. Sometimes there are two big parties, Christmas and New Year's Day, and then there's the family breakup party left and right, so you have to conserve your energy. So let's talk about it with Lynn Goneau naturopath of La Boite à Grains this week. So December and the holiday season are extremely busy. How do we keep our energy up? Hello.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

It's always a challenge. The older we get from one year to the next, we seem to have a little more difficulty.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, but first we need to understand a little about Fred, where our energy comes from and how the body produces it. It's relatively simple. It will produce its energy by transforming the food we eat into fuel. Right? When we eat foods like carbohydrates, proteins and fats, our digestive system breaks them down into small molecules to be used by the body for many functions. For energy, in particular, what we want to address is carbohydrates, because carbohydrate management transforms carbohydrates into glucose, which is the main fuel for cells. It is then transported to the cells to convert it into ATP, our energy currency, to produce energy. It's just as the gasoline in a car is carried to the engine to keep it running.

Frédéric Bisson - Host 104.7FM:

The system has to work properly, and then there has to be all the particles and fuel it needs.

Lynn Goneau - Naturopath of La Boite à Grains:

That's right. So carbohydrates are really the quickest and easiest source of energy to use for both brain and muscles.

Frédéric Bisson - Host 104.7FM:

Now, that's carbohydrates. It's a word we hear a lot. There are other macronutrients. There are vitamins too. These are like gasoline additives.

Lynn Goneau - Naturopath of La Boite à Grains:

But yes, because lipids and then proteins can also be converted into ATP if there aren't enough carbohydrates. But failing that, I wouldn't like to use that source because I need my proteins for building, for repairing my tissues. I understand that I wouldn't want to use it for fuel.

Frédéric Bisson - Host 104.7FM:

That's the perfect balance between your carbohydrate fuel and the rest.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that's it. Exactly. Then vitamins, minerals, they're not going to supply energy directly like a stimulant, but they play a crucial role in the metabolic reaction that produces energy for what we need it for.

Frédéric Bisson - Host 104.7FM:

The way you explain it, it's easy to see the role. It's carbohydrates. The role of the rest, the vitamins. If things go better, a chemical process will go better. And uh, that's important. Some people say that if you're low on energy, you should go and get a sweet drink, an energy drink, something with caffeine.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that too. It's another source of energy, because it stimulates the nervous system. It releases adrenaline, which is the hormone that really speeds up the heart rate. It increases blood pressure and blood glucose levels, giving you a sort of whiplash effect. It's not a bad thing, but it's important to remember that it's a temporary effect, and can be accompanied by side effects such as anxiety, insomnia and heart problems. People who suffer from anxiety often don't realize that there's a direct connection.

Frédéric Bisson - Host 104.7FM:

Well, let's try to avoid it, even if we like the taste. Of course, a good cup of coffee will give you a boost. It's good for you in the morning.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, it's good, but there are other ways to get energy though.

Frédéric Bisson - Host 104.7FM:

Of course, with the right foods, among other things.

Lynn Goneau - Naturopath of La Boite à Grains:

Indeed, the right carbohydrates to produce energy efficiently and sustainably come mainly from complex carbohydrates. These are fiber-rich foods such as wholegrain cereals like oat flakes and whole-grain pasta. They can be wholegrain wheat, spelt, quinoa or buckwheat. Or you can even find them in your vegetables, then in your sweet potatoes, legumes, such as chickpeas, beans. A sugar that's still pretty fast in apples. Berries, bananas, oranges, then you've got nuts and grains like almonds, cashews, chia seeds, flaxseeds and my personal favorite. In fact, I really like working with quinoa, because it mixes well. I use it in my salad.

Frédéric Bisson - Host 104.7FM:

You need to wash it properly first because it gets a little too sweaty for me.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, there's some pre-washed that you can buy. It cooks like rice, so it's still pretty quick, but that's because it's easy to incorporate into just about anything, whether in my soup, in my salad as a side, carrots, squash. It's another one of my favorites, because again it's easy to mix and match.

Frédéric Bisson - Host 104.7FM:

And this is a complex carbohydrate. So it's going to take a little time.

Lynn Goneau - Naturopath of La Boite à Grains:

Exactly what you're going to do with your energy: you're going to have sustained energy.

Frédéric Bisson - Host 104.7FM:

You have adaptogenic plants too, I must admit I forget every time.

Lynn Goneau - Naturopath of La Boite à Grains:

Adaptogenic plants will adapt to your needs, but they don't necessarily work like a whiplash. It's not something, but it's because it's going to nourish your body, that it's called more nourishing plants. Then when they feed your nervous system, you can maintain better control, then in return, you can have a better release of your energy.

Frédéric Bisson - Host 104.7FM:

What are you talking about? Give me some examples.

Lynn Goneau - Naturopath of La Boite à Grains:

You can find it in maca. We talked about that last week. Ginseng, ashwagandha has several, then they, like, as I mentioned the side, the fun for it, is that when you don't have a nervous energy that's spent because it controls that energy, well the other, is to allow a better sustained energy.

Frédéric Bisson - Host 104.7FM:

Okay, that's consistency, consistency, balance. And consistency sometimes comes with a little extra something. It's going to be a swinging affair this week, and you've got something to offer us...

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because there's the company Health First, they have a full range of quality natural supplements at affordable prices. They have maca, the adaptogenic plant we were talking about. There's also vitamin C, because we know that vitamins such as the B complex also help with the metabolic reaction needed to produce energy.

Frédéric Bisson - Host 104.7FM:

Lynn Goneau we can see you in a private consultation.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, you can find all my contact details on the La Boite à Grains. Someone sent me an e-mail. It will be a pleasure to meet you.

Frédéric Bisson - Host 104.7FM:

So Lynn, good week, lots of energy. I took care of my liver this week too.

Lynn Goneau - Naturopath of La Boite à Grains:

Wonderful. Yes, yes, yes, just before the holidays. That's important. Yes, and during the holidays.

Frédéric Bisson - Host 104.7FM:

And all the time, thanks Lynn.