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5 Things To Eat (And 5 To Skip) For A PERFECT Day Of Eating

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No excuses. Eat like a champ.</div>
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While chatting with one of my coaching clients last week, I heard something I hear a lot:</div>
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<em style="box-sizing: border-box;">"Thank you for making this so straightforward. I hear so many different diet suggestions, and so many of them are contrary. I can't tell what I'm really supposed to be eating, so I get confused and frustrated, and just fall back into old, familiar habits."</em></div>
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Yep, I hear that. I get that. And I bet you do, too. </div>
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<strong style="box-sizing: border-box;">Diet advice is all over the map. Some diets say you can have your cake and eat it, too. Others tell you cake is the root of all evil. So, which is it?</strong></div>
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The answer to that question is: it's both. All these diets are mostly right about there being a thousand ways to drop pounds. You can count calories or cut carbs. You can focus on fat and eat bacon, or go 100 percent vegan and never touch a piece of pork again.</div>
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After years of studying nutrition and fitness, it's clear to me that different people want different things from their bodies. And there are diets and plans for all of them.</div>
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If you want to bulk up, you'll chase protein.</div>
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If you want to optimize for marathons or extreme sports, you'll need a precisely balanced plate of carbs and proteins and fats.</div>
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If you want to heal illness and inflammation, you'll start by cutting <a href="http://www.yourtango.com/7-day-sugar-detox" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">sugar</a>.</div>
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<strong style="box-sizing: border-box;">But, what if you just want to eat right?</strong></div>
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What if you want to do all the things <span style="box-sizing: border-box;">— </span><span style="box-sizing: border-box;">lose weight, cleanse toxins, find a flat belly, boost energy, and live a long and healthy life?</span></div>
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There is a way to optimize your <a href="http://www.yourtango.com/taxonomy/term/33369" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">health</a>, to give your body exactly what it needs. There is a perfect way to eat. One that will give you a vibrant, healthy, youthful body. As grand as that promise is, it's actually really easy to follow.</div>
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If I could take all my years of nutrition schooling, hundreds of hours of fitness coaching, and thousands of hours of reading and researching, and distill it into a <a href="http://www.yourtango.com/single" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">single</a> one-page plan, this is it.</div>
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Following these basic concepts will change your body for the better. Ready? Let's walk through the basics. I've also created a simple 1-page downloadable plan so you can start today.</div>
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You don't just deserve to read about the perfect day of eating; you deserve to enjoy it.</div>
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<span style="box-sizing: border-box;">The Perfect Day of Eating is going to turn 1 day of eating into 2 simple basics:</span></div>
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<li style="box-sizing: border-box;">What not to eat</li>
<li style="box-sizing: border-box;">What to eat</li>
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That's it! We're going to make this so easy. There are things that should be going into your body and there are things that should not.</div>
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<strong style="box-sizing: border-box;">Here are a few things 100 percent worth cutting from your diet:</strong></div>
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<strong style="box-sizing: border-box;">1. Sugar. </strong></div>
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We've become accustomed to it, obsessed with it. Though many diets <a href="http://www.yourtango.com/flirting" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">flirt</a> around with sugar as a "sneak" or "cheat," sugar is completely unnecessary.</div>
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It adds zero nutritional value, and actually causes measurable harm to the body. Sugar weakens your bones, causes obesity, creates drug-like cravings, and more. Nixing sugar is a vital first-step for a perfect day of eating.</div>
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<em style="box-sizing: border-box;">Download my <a class="ext" href="http://yurielkaim.com/5440/sugar-detox-beginners-guide/" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;" target="_blank">FREE 7-Day Sugar Detox Plan</a>.</em></div>
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<strong style="box-sizing: border-box;">2. Gluten. </strong></div>
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Avoiding gluten isn't just a good idea for celiacs; it's a good idea for everybody. Wheat, especially refined white flour, stops up your gut, promotes inflammation, and leads to "brain fog" and other mood disorders.</div>
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If you deal with nightly bloating, low energy, or mood swings, omit grain for a week and see if you don't notice an incredible difference. Of course, in the perfect day of eating, we're focusing on cleansing and healthy foods. Gluten simply doesn't make the cut.</div>
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<strong style="box-sizing: border-box;">3. Dairy.</strong></div>
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If added hormones and antibiotics don't turn you away from milk, consider this: cow milk contains 4 times more protein than human milk. That's because baby cows have to get big really fast.</div>
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Cow milk is designed to grow a little cow into a big one. Unless <em style="box-sizing: border-box;">you</em> want to be a big cow, drop the dairy. You'll likely drop weight and notice fewer gut issues, as well.</div>
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<strong style="box-sizing: border-box;">4. Processed foods. </strong></div>
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With labels on the back of every package, it's easy to see why you don't need this stuff in your diet at all. The ingredient lists are atrocious <span style="box-sizing: border-box;">—</span><span style="box-sizing: border-box;"> a tongue-twisting mix of refined carbs, artificial additives, and unpronounceable chemicals.</span></div>
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Processed foods are dead foods. Put a fresh apple on a shelf for a year and you'll end up with a clump of compost. Put a granola bar on a shelf for a year and you'll end up with ... well, a granola bar. <span style="box-sizing: border-box;">Your body needs living foods to live. It needs plants that contain the chemicals and nutrients that make a body thrive.</span></div>
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Most processed foods are largely foil-wrapped hunks of sugar and refined carbs. Your body can't use them, so your liver panics, and frantically tries to balance your body and blood sugar, storing the excess away as fat. A perfect day of eating will give your liver a rest, and give your body what it needs to work right.</div>
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<strong style="box-sizing: border-box;">5. Caffeine. </strong></div>
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Nutrition coaches, doctors, and dietitians are seeing a huge rise in adrenal fatigue <span style="box-sizing: border-box;">— </span><span style="box-sizing: border-box;">the effect of overworked, tired adrenal glands. Stress, poor nutrition, and high caffeine intake can all lead to adrenal fatigue, and it's been estimated that up to 80 percent of the population will deal with adrenal fatigue at some point in their lives.</span></div>
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<span style="box-sizing: border-box;">Cutting caffeine is the first step. It's the easiest way to start giving your adrenals a rest. </span><span style="box-sizing: border-box;">As you're heading into your Perfect Day of Eating, swap out that coffee for a green smoothie instead. You'll enjoy a natural energy boost, without the dramatic side-effects of coffee.</span></div>
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<span style="box-sizing: border-box;">Now that you know what the perfect day of eating doesn’t include, let's get to the great stuff.</span></div>
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<strong style="box-sizing: border-box;">Here is what you <em style="box-sizing: border-box;">should</em> you eat when you're eating perfectly:</strong></div>
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<strong style="box-sizing: border-box;">1. 80 percent raw. </strong></div>
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The easiest way to eat right is remember: 80 percent raw. Focus on raw, whole foods and you'll be supporting your system with powerful plant-based nutrition. Raw foods alkalize the body, creating an optimized environment for health and wellness.</div>
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<strong style="box-sizing: border-box;">2. Leafy greens.</strong></div>
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If there's a single food everyone could be eating more of, it's greens <span style="box-sizing: border-box;">— </span><span style="box-sizing: border-box;">leafy, vibrantly colored greens. They're chock full of vital nutrients. They're cleansing.</span></div>
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<span style="box-sizing: border-box;">Pound-for-pound, they're also </span>surprisingly<span style="box-sizing: border-box;"> high in protein. Fill your gut with greens instead of sweets, treats, and processed filler foods. You'll notice a marked difference in your health and energy levels in just 7 days.</span></div>
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<strong style="box-sizing: border-box;">3. Plant-based protein. </strong></div>
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Contrary to popular belief, it's easy to get protein from plants. Protein is an important part of a strong, healthy system. It's also important to eat because it keeps you full.</div>
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So many diets are bereft of proper protein. They count calories and give you tiny portions of high-sugar foods or juices that actually create a starving sensation.</div>
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They tell you willpower is all you need to muscle from one meal to the next, but this is a recipe for diet disaster. When you're not giving your body satiating protein, it doesn't matter how often you eat <span style="box-sizing: border-box;">— </span><span style="box-sizing: border-box;">you're going to be hungry.</span></div>
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So, fill up on plant-based protein and feel full. The only way you'll ever be able to stop that constant hunger is to quit eating the stuff that creates cravings, and start eating the stuff that stops them.</div>
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<em style="box-sizing: border-box;">Check out my <a class="ext" href="http://yurielkaim.com/7350/best-vegan-protein-sources-definitive-guide-plant-based-protein-2/" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;" target="_blank">Free Vegan Protein Printable</a>, which makes it easy to know how much protein you need, and how to get it. </em></div>
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<strong style="box-sizing: border-box;">4. Healthy fats. </strong></div>
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If you've got prom photos from 1986 with big hair and shiny braces, you'll have some idea of how I feel about diet advice from the 80's. I wish it had never happened. Like acid-washed jeans and Axel Rose mullets, the whole fat-free eating movement was a horrible idea.</div>
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Too many of us today are still operating under outdated, misguided diet principles. Fat doesn't make you fat; healthy fat is actually a requirement for a healthy body.</div>
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So, toss the low-fat yogurt and let your perfect day of eating be boosted with coconut oil and avocado. Those healthy fats will satiate hunger, help you drop pounds, and super boost skin, hair, nail health.</div>
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<strong style="box-sizing: border-box;">5. Grassfed meats and wild-caught fish. </strong></div>
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My 80 percent-raw approach leaves 20 percent up to you. If you're a meat-eater, focus on the highest quality meats you can find. Organic, grassfed is infinitely better than corn-raised, and sustainable fish consumption can offer dietary benefits.</div>
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With both meat and fish, consciously farmed and fished meat makes a difference. Choose grassfed and wild-caught whenever possible.</div>
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<strong style="box-sizing: border-box;">The above DO and DON'T principles are a great place to start, but, let's make it even easier.</strong></div>
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I've prepped the following <a class="ext" href="http://yurielkaim.com/7478/perfect-day-eating-looks-like/" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;" target="_blank">printable</a> for you. It summarizes all these basics, then offers up a go-to guide and eating plan for your Perfect Day of Eating. Just click on the link above, then right-click and copy to download. It's all yours!</div>
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<em style="box-sizing: border-box;">Yuri</em> <em style="box-sizing: border-box;">Elkaim</em> <em style="box-sizing: border-box;">is a Registered Holistic Nutritionist and author of the</em> <em style="box-sizing: border-box;">NYTimes</em> <em style="box-sizing: border-box;">Best-selling book "The All-Day Energy Diet." In his upcoming book, "The All-Day Fat-Burning Diet" (Rodale, 2015) he walks readers through a 5-day food cycling program guaranteed to double your weight. Look for it in bookstores December 2015.</em></div>
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5 Things To Eat (And 5 To Skip) For A PERFECT Day Of Eating

iStock No excuses. Eat like a champ. While chatting with one of my coaching clients last week, I heard something I...

5 Tried-And-True Flirting Tips For Attracting ANY Guy

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8 Sweet First Anniversary Gifts Your Guy Will LOVE

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Each of these anniversary ideas will put a smile on his face.</div>
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As the first anniversary of your relationship approaches, it's time to find the perfect gift for your sweetie. But, you can't pop into the mall and pick up the first boring shirt and cliché card that catches your eye! <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">A significant anniversary calls for a thoughtful gift that will resonate with your man. Make it something that shows him how you feel about him and that celebrates the good times you've already had and those that are to come.</span></div>
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<span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">Fabulous </span>anniversary<span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;"> </span><a href="http://www.yourtango.com/2012167613/35-gifts-men-who-have-everything" style="background: transparent; box-sizing: border-box; color: #21568a; font-size: 13.0080003738403px; line-height: 1.538em; text-decoration: none;">gifts for men</a><span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;"> aren't necessarily expensive, fancy or even store-bought. There are countless ways to commemorate the occasion, each as unique as the <a href="http://www.yourtango.com/relationships" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">relationships</a> they celebrate.</span></div>
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<strong style="box-sizing: border-box;">1. Surprise Him With Dinner</strong></div>
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Forget picking up takeout food or tossing together a few sandwiches for your celebratory dinner. <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">When putting together your list of 1 year anniversary gift ideas, include a festive and tasty meal. If you don’t spend much time in the kitchen, surprise him with a lavish feast. </span><span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">Find a simple, but elegant, recipe that you can put together with fresh ingredients. Then present it in a beautiful way.</span></div>
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Pull out the good china and linens, light a few candles, and pour glasses of champagne. Or, pack up the meal, grab a blanket and set out for a picnic in a lovely, private spot.</div>
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<strong style="box-sizing: border-box;">2. Make Him A Gift</strong></div>
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Using your time and talents to create a special gift is the ultimate token of <a href="http://www.yourtango.com/affection" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">affection</a>.</div>
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If you already have a crafty hobby, such as jewelry making, scrapbooking or sewing, pull out your supplies and do your best work for this special occasion. Or, put your artistic talents to work to create a painting, sketch or sculpture.</div>
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Even if you aren't artistic or crafty, you can still create something for him. <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">A trip to a craft store should provide plenty of inspiration for 1 year anniversary gift ideas. Photo frames are simple to paint and decorate, or you could paint a mug for his morning coffee.</span></div>
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You don't need to make something perfect; a few flaws will add to the charm.</div>
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<strong style="box-sizing: border-box;">3. Plan A Trip</strong></div>
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Time away together can both celebrate your year together and help to recharge your relationship. Whether you can get away for a full-scale vacation, a quick weekend, or just an evening, organize a romantic escape for just the two of you. <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">If there's somewhere he talks about visiting or that the two of your daydream about together, this is the perfect time.</span></div>
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While surprising him with a packed bag and plane tickets is the ultimate in spontaneous <a href="http://www.yourtango.com/romance" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">romance</a>, getting him in on the planning action is more practical. Plus, prepping for a trip is usually half the fun, so there's no need for him to miss out.</div>
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<strong style="box-sizing: border-box;">4. Recreate Your First Date</strong></div>
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Peek back at how it all began by recreating your first night out together. Head to the same restaurant or movie theater and reminisce about how far you've come since that first excursion. <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">The little trip down memory lane will make a sentimental and fun 1 year anniversary gift idea. Plus, the recreation is definitely less awkward than the first date.</span></div>
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<strong style="box-sizing: border-box;">5. Write Him A Letter</strong></div>
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Paper is the traditional 1 year anniversary gift idea, but heading to the office supply store for a ream of printer paper isn't very romantic. Instead, sit down and pen him a <a href="http://www.yourtango.com/love" style="background: transparent; box-sizing: border-box; color: #21568a; text-decoration: none;">love</a> letter that expresses your feelings for him and your hopes for the future. <span style="box-sizing: border-box; font-size: 13.0080003738403px; line-height: 1.538em;">If you're feeling a bit more creative, write him poetry or the lyrics for a love song.</span></div>
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<strong style="box-sizing: border-box;">6. Frame Some Photos</strong></div>
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Remind him of your favorite moments from your first year together by printing out some photos and creating a collage of memories. While posed portraits are nice, skip the serious shots and choose action shots of the two of you laughing and having fun together.</div>
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Don’t assume the entire collection needs to focus on the two of you. Feel free in feature friends and family who are important to him and who played a role in your special year.</div>
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<strong style="box-sizing: border-box;">7. Wear Sexy Lingerie</strong></div>
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For a 1 year anniversary gift idea that's fun for both of you, head to your favorite lingerie store and pick up something special. From all-out sexy to sweet and flirty, new lingerie will add some spark to the celebration.</div>
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If you planned a festive evening out, give him an eyeful before slipping into the rest of your outfit. The little tease is sure to add an extra charge to the occasion.</div>
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<strong style="box-sizing: border-box;">8. Try Something New In The Bedroom</strong></div>
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By the one year mark, you've probably gotten to know each other pretty well, both in and out of the bedroom. New moves, positions and toys for the bedroom all make unexpected and flirty 1 year anniversary gift ideas.</div>
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Not only will it keep things from getting stale, surprising him with a new trick will remind him of fun and exploratory first times you were together.</div>
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Anniversary gifts are all about remembering the fantastic moments from the year and gearing up for another round of fun and romance. From sweet to sexy, no matter which 1 year anniversary gift idea you choose, the thought and effort you put into it is sure to shine through.</div>
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Everyone needs a reminder that they're cherished and desired, so putting in the effort to make an anniversary special for your man will is fun for him and it may also strengthen your relationship.</div>
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