Photography by Katherine Holland
The ET Canada entertainment reporter and HGTV Canada host is a fitness buff who loves chocolate. Here's a sneak peek at her workout routine, meal ideas and exercise playlist.
Spend time viewing Sangita Patel's Instagram account and you'll notice a pattern: Sprinkled liberally among fashion blogger–worthy glamour shots, photos of celebs (thanks to day job No. 1, ET Canada entertainment reporter) and a pic or two of Canadian design stars (from day job No. 2, host of HGTV Canada's Home to Win) are videos and photos of the TV personality killing it at the gym. Her regular #FitnessTuesday posts o er a sneak peek at her exercise routine, whether it's an at-home arm workout or a group CrossFit class. She started the hashtag as a way to motivate herself and others to meet their health goals, and it's de nitely made an impact on her 17,000-plus followers. "Someone sent me a direct message about how she lost 20 pounds by following #FitnessTuesday!" she says. at's why Sangita is the perfect person to kick o a new column about women living their healthiest lives. Read on for meal ideas, workout songs and the best way to eat a banana, ever.
Favourite exercise: "I normally hate cardio, but I love skipping; I love doing double unders."
Least favourite exercise: "Burpees are the worst, but I know I have to do them because they're so good for you."
What's on her workout playlist: "I love loud music. Eminem's 'Lose Yourself' is one of my favourite songs to work out to."
Hydration tips: "I sip water with lemon all day long."
Breakfast: "I have a protein shake with a shot of espresso in the morning. I take that on the road, and that's my morning start."
Lunch: "I'll usually have an omelette or hard-cooked eggs for lunch, or sometimes I'll have soup because I need more sodium in my diet."
Dinner: "I tend to have some carbs in the evening, which isn't necessarily the right way to do it. But I love basmati rice, and I love quinoa with chicken. I just try to eat before 7 p.m."
Healthy dessert: "One really easy, healthy dessert is taking a banana, slicing it open, spread- ing on some good peanut butter and a little bit of dark chocolate, wrap- ping it in foil and baking it for a few minutes."
Root vegetables are comfort foods from nature that we get to enjoy every fall, but they're also nutritional powerhouses. Here are the best nutrient-filled root veggies to add to your table, and the healthiest ways to cook them.
These jewel-toned bulbs are a marvellous source of antioxidants. Though you might think beets are too sweet to be good for you (certain varieties are used in sugar production), the root as a whole vegetable is super healthy. Beets' dark purple pigments support your body's natural detox process and may help fight cancer. The vegetables also contain the nutrient betaine, which is known to combat inflammation, a factor connected to many chronic illnesses. For the healthiest beet dish, keep the skins on and don't overcook them. Healthy pigments are lost through cooking, so the longer you steam or roast beets, the fewer phytonutrients you'll end up with.
Orange vegetables are known to be great for your heart, and carrots are no exception. A study found that carrot consumption was related to reduced risk of cardiovascular disease. But that's not the carrot's only claim to fame. Its carotenoids, specifically beta-carotene and lutein, can help protect eyes to keep vision healthy later in life. Studies have also shown that carrots have promising effects on the prevention of colon cancer. While the orange variety have lots of benefits, switch it up once in a while to try red and purple carrots in order to benefit from different nutrients. When cooking carrots, try leaving the skin on, then steaming rather than boiling to avoid loss of nutrients.
These aren't your typical starchy root vegetables. Onions belong to the allium family, but they are roots too. Leeks and onions are potent with polyphenols. The vegetables are great for the heart, containing flavonoids that protect blood vessels and sulfur compounds that prevent clotting. They're also super anti-inflammatory, and packed with B vitamins like B6 and folate. Don't overpeel an onion. Some of the most concentrated nutrients occur in the outermost layers.
This knobby root might look intimidating, but it's worth it to get below the dirty, bumpy exterior. Celeriac, a member of the celery family, has a low caloric density, weighing in at just over 60 calories a cup. But there is no shortage of nutrients, including cancer-fighting antioxidants and bone-building vitamin K. Celeriac is a lower-calorie alternative to potatoes. Try mixing it half-and-half with your mashed potatoes—no one will ever know.
Sweet potatoes pack in a lot more nutrients than regular potatoes. They're brimming with vitamin A—more than the recommended daily value in half a cup. But that's not the only antioxidant you'll find in these. Sweet potatoes are also full of vitamin C and anthocyanins (particularly in purple sweet potatoes). They're also anti-inflammatory and, though they're sweet, they can actually help with blood sugar control. Skip the sugary toppings, but don't be afraid to add a little butter or oil when you bake or boil sweet potatoes. A small amount of fat will help you absorb all that vitamin A. And try using pureed cooked sweet potato in baking—such as muffins—the same way you would use pumpkin puree.
These peppery little vegetables are great for weight loss. With just 20 calories per cup, they add flavour and help fill you up without fattening you up! Full of vitamin C, fibre and potassium, as well as flavonoids called anthocyanins, they are great for your heart health. Radishes have long been used to help the body's natural detoxification process, aiding with the breakdown and removal of toxins (they also act as a diuretic, flushing out the kidneys). Enjoy radishes on salads, as crunchy crudités or roast them in the oven like potatoes.
Here's another vegetable that will let you feel like you're filling up on carbs without costing you too many calories. Turnip comes in at just over 30 calories a cup! Still, the root vegetable is surprisingly sweet, and you'll get plenty of vitamin C, fibre and potassium. Turnip contains phytonutrients called indoles, which may protect against colon cancer and even lung cancer, as well as glucosinolates, which may protect against prostate cancer. Turnip is typically roasted, but you can enjoy it many ways: thinly sliced turnip can be added to a slaw , it can go into soups or stews, or it can even be cubed and pickled.
Channel your inner Hillary, Beyonce or Eleven this Halloween.
While dressing up as your favourite monster or scary character is a classic Halloween costume, we recommend channeling your favourite independent woman this year. And there were many women to choose from. Whether you go for the Hollywood route (Rey, anybody?) or prefer to channel a real woman (hey, Hillary) there's no shortage of smart, strong, multi-dimensional women to dress up as this year.
Here, our best bets for your 2016 Halloween costume.
If you were awake at all during 2016, you heard that Beyonce released an incredible musical and visual album titled, Lemonade. The fan-favourite look? That yellow Roberto Cavalli number, hands down.
Can't afford to pick up the Cavalli designer dress? (Us too.) Instead, pick up a yellow sundress (bonus points for ruffles), an old baseball bat, and make sure your hair is super curly. And then channel your inner Queen B.
If there was a girl power movie of the summer it was definitely the Ghostbusters reboot. Our fave? Kate McKinnon's character Holtzmann.
You're going to need a boilersuit or coveralls for this one—we recommend shipping in the men's department. Then, pick up some orange electrical tape and get to DIY-ing.
The lady on everyone's mind this time of year is Democratic presidential nominee Hillary Clinton—and we're in the final stretch of whether she makes history.
While you could don any old pantsuit to channel Clinton, why not pick the power red suit she wore for the first presidential debate?
Stranger Things ruled our TVs this fall, so it's no surprise that Eleven (Elle to friends) is a major contender for Halloween costume of the year.
Make sure to wear a pale pink dress and a blue windbreaker—plus if you can get a very blonde wig that would be good too. But the most important part is those Eggos.
It's safe to say that Daisy Ridley's Rey stole the Star Wars show last year. We can't wait to see where this character goes.
Pick up a pair of cargo pants and push them up to your knees. Pair with a cold shoulder shirt in beige, add a belt and some strategically assembles scarves for your Rey costume.
Everyone's favourite Duchess is a great (and simple!) Halloween costume.
Pick a feminine midi dress and accessorize with a look-alike royal engagement ring and a bouncy blow out.
Dress, $155, shopbop.com. Pumps, $129, naturlizer.ca. Ring, $23, evesaddiction.com. T3 Featherweight Dryer, $200, sephora.com.
The thing to remember if you're dressing as Claire Underwood? Neutral colours and impeccable tailoring.
A streamlined and simple dress paired with elegant pumps, a great carryall and a belted coat will give you the Underwood look. Extra points for that cropped blonde 'do.
Dress, $170, bananarepublic.ca. Shoes, $125, ninewest.ca. Coat, $310, mango.com. Bag, $70, aldoshoes.com.
You've secured your costume for Halloween, but what about your beloved pet? Should you co-ordinate or should you let them shine on their own? If you're stuck on ideas or are just here for some cute photos, we've got you covered with these totally adorable Halloween pet costume ideas.
Gotta catch 'em all!
To purr-tect and serve.
Catnip is my kryptonite.
...with extra sprinkles on top!
...had a very twitchy nose.
#TacoTuesdays are my favourite day of the week!
Not your average smartdog.
I can't make honey, but I sure am sweet.
Under the sea, darling it's better, down where it's wetter, take it from me.
I'll have reduced sodium soy sauce with my sushi, thank you very much.
Ready for Halloween, Christmas and my close-up!
You've got a friend in me.