The crime: Not drinking enough milk
Why it’s bad
“You’re robbing your body of key nutrients such as calcium, vitamin D and vitamin A,” notes Sunderland. “We all know calcium helps maintain strong bones, but recent research shows adequate calcium in the diet also stimulates enzymes which burn fat.” Bonus—milk is packed with vitamin B12, a known sleep enhancer.
Like the stretching, sneak milk into your day so you don’t have to go head to head with a whole glass. So for breakfast, opt for a latte made with milk, cereal with milk or make your hot cereal with milk instead of water. And before bed, down a hot chocolate or decaf chai tea latte made with milk, suggests Sunderland.
And if you can’t—or prefer not to—drink milk, fear not, because you have plenty of alternative calcium sources, including fortified soy or rice milk and fortified orange juice (amount depends on brand); 1/2 cup of almonds (200 mg of calcium) and 1/2 cup of canned salmon with the bones (180 mg of calcium). Other sources that contain lesser amounts of calcium include sardines, navy beans and tofu.