Cover image for Energy breakthrough : jump-start your weight loss and feel great
Energy breakthrough : jump-start your weight loss and feel great
Sarah, Duchess of York, 1959-
Publication Information:
New York : Simon & Schuster, [2002]

Physical Description:
272 pages, 14 unnumbered pages of colored plates : color illustrations ; 25 cm
Added Corporate Author:
Format :


Call Number
Material Type
Home Location
Boston Free Library RM222.2 .Y672 2002 Adult Non-Fiction Open Shelf
Clearfield Library RM222.2 .Y672 2002 Adult Non-Fiction Open Shelf
Hamburg Library RM222.2 .Y672 2002 Adult Non-Fiction Open Shelf
Orchard Park Library RM222.2 .Y672 2002 Adult Non-Fiction Open Shelf
Williamsville Library RM222.2 .Y672 2002 Adult Non-Fiction Open Shelf

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Today, with our supercomplicated, stress-filled lives, the one element we can all use more of is energy. In Energy Breakthrough: Jump-start Your Weight Loss and Feel Great, Sarah, The Duchess of York tells how she copes with her incredibly multifaceted life yet keeps her weight down, her body trim, and her energy at its peak. Together with the editors of Weight Watchers, The Duchess details how you can do the same with a combination of nutritious eating, effective exercise, and a positive state of mind. Energy Breakthrough is divided into two parts: Understanding Energy and Fueling Your Energy. Part 1: Understanding Energy analyzes the three facets that make up what The Duchess calls the energy equation: good nutrition, regular exercise, and an upbeat attitude toward life. The chapters Food as Fuel for Your Body and Mind and Eating for Energy give the basics of nutrition and tell how to balance meals to achieve optimum vigor. Recharging Your Batteries with Exercise explains how, paradoxically, the more active you are, the more energetic you'll feel, while A Workout to Rev Up Your Energy provides a walking regimen that you can easily incorporate into your everyday life for years to come. Energy from the Inside Out describes how sleep deprivation, stress, and emotional issues can affect energy, then supplies ways to overcome these problems. Finally, Giving Yourself an Energy Makeover offers myriad suggestions for keeping your energy flow in tip-top condition. Part 2: Fueling Your Energy presents more than 75 delicious yet simple recipes for appetizers, breakfasts and brunches, lunches, main meals, desserts, and snacks, illustrated with colorphotographs. Also included are 28 daily menus that combine the recipes with still more luscious preparation ideas -- all designed to yield optimum energy and weight loss. The menus and recipes, based on the popular Weight Watchers Winning Points weight-loss plan, include POINTS(R) values. Chock-full of hints, tips, lists, quizzes, and profiles of everyday people who have successfully incorporated the Weight Watchers plan into their lives -- and, of course, The Duchess of York's heartfelt support -- Energy Breakthrough is a book you'll turn to again and again for healthy advice and encouragement.

Author Notes

Sarah Ferguson was born on October 15, 1959 and has worked in public relations at an art gallery and for a publisher. She became The Duchess of York in 1986 when she married Prince Andrew, Queen Elizabeth's second-born son. Their marriage ended in 1996. She is the author of several books, which include an autobiography and the Little Red series. She also works for Weight Watchers International and has written Dieting with the Duchess. She is a spokesperson for many charitable organizations, including Changes for Children. She has two daughters, Beatrice and Eugenie.

(Bowker Author Biography)



Introduction By Sarah, the Duchess of York Everywhere I go these days people ask me where I get the energy to do all the things I do. It's a good question, and sometimes I don't know the answer myself. Yet the one thing I do know is that I just keep going forward rather than trying to resist my momentum. You see, I am grateful for my life today and I'd not be where I am had I not learned to harness my energy and take the kinds of risks you need to take in order to get what you want. Writing my last book for Weight Watchers, Reinventing Yourself, made me realize just how far I'd come. Since I have two teens at home, a busy career in America, and charity work that takes me all over the globe, you can bet there are times when I feel utterly exhausted. I can also tell you, though, that I've never felt more energized. This book is designed to help you rediscover and revitalize your energy level, first with an assessment of your life and lifestyle to pinpoint where your energy comes from, and second, by identifying ways in which your energy can be sapped. In my experience, nothing drains away energy quite like stress: You know you are overwhelmed, but don't know what to do about it. Like many women, I'm a multitasker and juggler who can simultaneously think, walk, and talk, all the while balancing a teacup standing on one foot. The sheer volume of tasks I juggle today is greater than ever, but instead of feeling bedraggled as I used to, now my energy reserve stays high. What has changed? Through a healthy diet, exercise, and a positive attitude, I've learned how to keep my engine in top condition. Reassessing my priorities and planning my life around them has made a tremendous difference, too. In the days following my separation from Andrew, I could do little more than lie in bed with the curtains drawn. My life was in shambles, and the chaos and negativity surrounding me made it impossible to think clearly about how to pick up the pieces. The profound sorrow and shame I felt over the loss of my marriage left me reeling emotionally. And I was physically depleted, an ironic state for the woman everyone had dubbed as "fun, feisty Fergie," and a "breath of fresh air." It had taken years for me to reach the depths, and I am the first to admit that it was largely my own insecurities and unhealthy lifestyle that led to my fall. I could not have been more in love when I married in 1986, and back then I had boundless energy as I embarked on my new life as the Duchess of York. In time, however, the stress of public life and my desire to please everybody became almost unbearable. The constant scrutiny and nonstop criticism fed my innate insecurity to the point that I felt unsuitable as a wife and mother. In essence, I felt like an absolute failure. My problem with weight was a clear indication that I was terribly unhappy, and looking back I can see why my countless quick-fix diets were like desperate gasps for air. In the end, the dreary cloud of negativity that permeated my life brought my world crashing down. Had it not been for my girls, Beatrice and Eugenie, I wonder how I'd ever have managed to get back up on my feet again. For me, an important first step was becoming physically active again. Just the routine of a simple workout gave me a reason to get up in the morning. I started to eat better and that gave me energy too, but I still struggled with the impulse to binge whenever something upset me. There was genuinely plenty to worry about, not the least of which was how I would go about supporting myself as a single mother. My divorce settlement was small and I still faced paying back a huge bank overdraft, so when Weight Watchers approached me in 1996 to be its U.S. spokesperson, I was eager to work. However, despite my good fortune, the anxiety I felt over this new chapter of my life was overwhelming, and I admit the anxiety robbed me of the enthusiasm I should have felt. I remember feeling numb when I walked onstage at the Weight Watchers press conference to announce my new role as spokesperson. The ballroom at the Pierre Hotel in New York City was jam-packed with press -- literally spread wall to wall with reporters, editors, photographers, and TV cameras. I'd come to fear the press back home, but somehow I mustered enough nerve to get on with the program and deliver my speech. In photos from that day I can see that my hair and makeup were overdone compared to my natural look now; even my clothes seemed to be serving as camouflage. In England, news of my new job was not well received, and it spawned an outpouring of negativity about my pursuit of a paying career. If you can imagine the glares and stares that awaited me as I came through London's Heathrow Airport, you can understand how the renewed criticism of my commercial life and actions successfully squelched any optimism I'd felt about my new career. I was fighting for my future and for some dignity. I think it was adrenaline and my survivor instinct that convinced me to ignore the critics and just get on with it all. My responsibility to Weight Watchers was reason enough to get on track with a healthy eating and fitness regimen. People who know me know that I am a person of absolute integrity; I speak from the heart, so I couldn't possibly take on the job of promoting the diet without actually doing it myself. It's said that the truth will set you free, and coming to America to speak openly about my personal battle with weight had a profoundly cathartic effect on me. From the start, I hit the road making personal appearances at Weight Watchers meetings. I crisscrossed the country. The trips were physically demanding and emotionally exhausting, with reporters questioning me at every turn about very personal parts of my life. But this sort of forced introspection caused me to start connecting the dots of my past, and in doing so, I found myself gaining fresh insight about who I was, where my life had taken me, and where I wanted to go. I was shaky and unsure of myself, hardly an icon for health or success. But somehow I managed to assume my new role thanks mostly to the enormous outpouring of support and goodwill that I received from thousands of Weight Watchers members who didn't come out to judge me as a fallen royal, but rather to cheer me on as one of their own. I spend a great deal of time in America these days, and I really enjoy it. In fact, I take every opportunity to thank Americans from the bottom of my heart because, with their encouragement, I've had the faith and energy to move on in my life. So that's my story. Now I want to know, what is yours? Do you find yourself always tired, just barely dragging yourself through the day? Or are you facing a particularly rough road ahead and want to ensure that your stamina will stay high? We all live in the age of stress. I think women face a particularly demanding kind of stress because we wear so many hats. Unlike our mother's generation, we are more in touch with our own needs and aspirations, which, paradoxically, can be both liberating and stressful. If you are feeling overwhelmed in your life, chances are that you feel lacking in energy and drained of vitality. The problem is, how do you stop that lack of energy cycle? It's probably all you can do to stay where you are right now. But here's a fact: there's no single step to break this cycle. You will have to evaluate your general state of health and your diet and exercise habits; you'll also need to honestly assess trouble areas that weigh heavily on your mind. If how you live now leaves you drained of energy, accept that something in your life may have to change. Only you can put a realistic plan into action and I urge you to find the courage to want to make a change in your life. Yes, that step into the unknown is frightening, but what have you got to lose if holding back will keep you feeling tired, saddened, and unhappy in your own skin? In the coming chapters, we'll cover various ways that nutrition, exercise, and attitude can help give you energy. But I want you to keep in mind that the best diet and greatest trainers in the world won't work unless you can energize your soul, too. When your mind, body, and soul are energized, you'll feel as though nothing can ever hold you back. Copyright © 2002 by The Duchess of York and Weight Watchers International Inc. Recipes Creamy Fettuccine with Scallops and Spinach For a nice variation and a pretty color contrast, try this with carrot or tomato fettuccine instead of plain fettuccine. To give an extra energy boost, serve with thin breadsticks such as grissini -- add one point for every two breadsticks. Makes 4 servings 1/2 pound fettuccine 2 tablespoons all-purpose flour 1/2 teaspoon salt 1/4 teaspoon ground nutmeg 2 cups low-fat (1%) milk 2 teaspoons olive oil 3/4 pound sea scallops, patted dry and muscle tabs removed 6 ounces portobello mushrooms, sliced (about 2 cups) 1 shallot, finely chopped 1 tablespoon reduced-sodium soy sauce 2 pounds spinach, cleaned and coarsely chopped 1. Cook the fettuccine according to the package directions. Drain; keep warm. 2. Combine the flour, salt, and nutmeg in a medium nonstick saucepan. Gradually whisk in the milk and cook over medium heat, stirring constantly, until the sauce boils and thickens, about 8 minutes. Remove the white sauce from the heat; set aside. 3. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet, then add the scallops. Cook over medium-high heat until lightly browned on the outside and just opaque in the center, about 2 minutes on each side. Transfer the scallops to a plate. Wipe the skillet clean. 4. Heat the remaining 1 teaspoon oil in the same skillet, then add the mushrooms, shallot, and soy sauce. Cook over medium heat, stirring occasionally, until the mushrooms are tender and browned, about 5 minutes. Stir in the fettuccine, white sauce, scallops, and spinach, tossing to coat well. Cook, stirring frequently, until the mixture is heated through and the spinach just wilts, about 4 minutes. Per serving (1 1/2 cups): 431 calories, 8 g total fat, 2 g saturated fat, 81 mg cholesterol, 870 mg sodium, 57 g total carbohydrates, 7 g dietary fiber, 36 g protein, 436 mg calcium Points per serving: 8 Tip: I suggest taking a few extra minutes to nip off the too-tough-to-chew muscle tabs attached to sea scallops before cooking them. To get the scallops to brown around the edges, make sure they are patted thoroughly dry with paper towels before you sauté them. Hot Lemon-Raspberry Soufflé Individual hot lemon soufflés with a raspberry surprise on the bottom make a light, refreshing finish to any meal. If you don't own soufflé molds, use 6-ounce custard cups. Makes 6 servings 2 tablespoons plus 1/3 cup sugar 1/4 cup seedless raspberry jam 1 tablespoon butter 3 tablespoons all-purpose flour 2/3 cup low-fat (1%) milk 1 tablespoon grated lemon rind 1/2 cup fresh lemon juice 2 egg yolks 4 egg whites Confectioners' sugar for dusting 1. Preheat the oven to 400° F. Spray six 6-ounce soufflé molds with nonstick spray. Sprinkle 2 tablespoons of the sugar into one of the molds, turning constantly, so the sugar coats the bottom and sides. Toss the sugar remaining in the mold into the next mold, and repeat until all the molds are coated. Spoon 1 teaspoon raspberry jam into the bottom of each mold. Refrigerate the molds until ready to use. 2. Heat the butter in a small nonstick saucepan until melted. Sprinkle in the flour and whisk until smooth. Cook over low heat, stirring constantly, 1 minute. Whisk in the milk and bring to a boil, whisking constantly. Remove from heat and transfer the milk mixture to a bowl. Stir in the lemon rind and lemon juice. Stir in the egg yolks, one at a time, until blended. 3. With an electric mixer at medium speed, beat the egg whites in a medium bowl until soft peaks form, 2­3 minutes. Sprinkle in the remaining 1/3 cup sugar; continue beating until stiff, glossy peaks form, about 3 minutes. Stir about 1/4 of the beaten egg whites into the milk mixture to lighten. With a rubber spatula, gently fold in the remaining egg whites. 4. Spoon the batter into the soufflé molds, filling each about three-quarters full. Arrange the molds in a roasting pan, lined with paper towels to prevent them from slipping. Place the pan in the oven, then carefully fill the roasting pan with hot water until it reaches two-thirds up the sides of the soufflé molds. Bake until golden brown and puffed, about 25 minutes. Carefully remove the soufflés from the water bath. Dust with confectioners' sugar and serve at once. Per serving (1 soufflé): 170 calories, 4 g total fat, 2 g saturated fat, 77 mg cholesterol, 76 mg sodium, 30 g total carbohydrates, 0 g dietary fiber, 5 g protein, 49 mg calcium Points per serving: 4 Tip: For extra-light, high-volume soufflés, have the egg whites at room temperature and make sure the bowl and beater you use to beat the egg whites are squeaky clean. Lemon Chicken with Currant­Pine Nut Risotto Sweet currants and crunchy pine nuts give a welcome contrast of flavors and textures to this creamy risotto -- a perfect accompaniment to the simple lemon chicken. Complete the meal with a green salad. Makes 4 servings 3 cups low-sodium chicken broth 1 tablespoon olive oil 1 onion, finely chopped 1 1/4 cups arborio rice 1/2 cup dry white wine 1/4 cup currants 1/4 cup pine nuts 1/4 cup chopped flat-leaf parsley 1/4 teaspoon ground pepper 4 (1/4-pound) skinless boneless chicken breasts 1 teaspoon grated lemon rind 1/2 teaspoon salt 4 lemon wedges 1. To prepare the risotto, bring the broth to a boil in a medium saucepan. Reduce the heat and keep at a simmer. 2. Heat the oil in a large nonstick saucepan, then add the onion. Cook over medium heat, stirring frequently, until softened, 3­5 minutes. Add the rice and cook until lightly toasted, 2­3 minutes. 3. Add the wine and 1/2 cup of the broth; cook, stirring until the liquid is absorbed. Continue to add the broth, 1/2 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender and the mixture is creamy. (The cooking time from the first addition of broth should be 20­24 minutes.) Stir in the currants, pine nuts, parsley, and pepper. 4. Sprinkle the chicken with the lemon rind and salt. Spray a nonstick skillet with nonstick spray and set over medium heat. Add the chicken and cook until lightly browned and just cooked through, about 5 minutes on each side. Transfer to a plate; let rest 5 minutes, then thinly slice on the diagonal. Serve with the risotto and lemon wedges. Per serving (1 piece chicken and 1 cup risotto): 486 calories, 12 g total fat, 2 g saturated fat, 62 mg cholesterol, 403 mg sodium, 60 g total carbohydrates, 3 g dietary fiber, 33 g protein, 57 mg calcium Points per serving: 10 Tip: For perfect risotto every time, here are some simple guidelines: Use a short-grain rice, preferably arborio. Timing and temperature are key to successful risotto making. Be sure to keep the cooking broth just at a simmer on a nearby burner. Start counting total risotto cooking time from the first addition of broth. Cook the risotto over medium-low heat, or just enough heat to maintain a gentle simmer with each addition of liquid. Check the rice after 18­20 minutes of total cooking time. It should be tender and need an additional few minutes, at most. Copyright © 2002 by The Duchess of York and Weight Watchers International Inc. Excerpted from Energy Breakthrough: Jump-Start Your Weight Loss and Feel Great by Sarah Ferguson All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

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