Словарь Спа - терминов


Спа - отели Таиланда | Спа - массаж и тайский массаж | Типы Спа
Словарь Спа - терминов
 


Ban Ing Nam, Nonthaburi


S.K. Natural Herb
 

Hotel and Resort spas are generally resorts or hotels first and spas second. The spa section is just one of the range of services offered by the establishment.

With this type, most tend to pick and choose what spa services they want on a daily basis, and blend that with the traditional sightseeing and shopping that are part of any holiday. Of course many of the guests may not go near the spa during their visit.

Before choosing one of these places, check to see how extensive the facilities are -- how many treatment rooms they have and the range of treatments on offer. They can vary considerably from place to place.


Popular Hotel and Resort Spas
A
accupressure
Traditional Chinese pressure-point massage used to stimulate the flow of energy in the body.

acupuncture
Traditional Chinese healing technique based on Taoist philosophy. It can be administered by using needles, low-voltage electric current (electro acupuncture), or pinpoint massage (acupressure).

aerobic exercise
Any sustained rhythmic exercise (such as brisk walking, running, or dance) that uses the large muscle groups of the body and increases the heart rate from 50 to 90 percent of its maximum.

alexander technique
Method of re-educating the mind and body to improve movement. The focus is on applying the appropriate amount of energy for each activity in order to improve posture and balance and to eliminate stress-inducing habits.

algotherapy
Seaweed bath that is a form of thalasso therapy.

anaerobic
Opposite of aerobic exercise, anaerobic exercise --such as weightlifting and bodybuilding-- involves muscular work that causes the body to use more oxygen than it takes in.

anti-aging
Product or treatment that combats or defends against the aging process.

applied kinesiology
Study of muscles, especially the mechanics of human motion.

aqua aerobics
Aerobic exercises performed in a pool using the support and resistance of the water to burn fat, strengthen bones, and increase cardiovascular health and endurance. The buoyancy of the water greatly reduces the chance of injuring joints or muscles.

aromatherapy
Treatments such as massage, facials, body wraps, or hydrobaths that include the application of fragrant essential oils. Different oils are used for different therapeutic benefits.

asanas
Various yoga postures or poses. The practice of these physical poses is a fundamental stage in many branches of the yoga system

ayurveda
Ancient Indian system of traditional folk medicine from India using a variety of techniques, incorporating nutrition, herbal medicine, aromatherapy, massage, and meditation to restore the organism to perfect balance


B
balneotherapy
The use of water to restore and revitalize the body. Since antiquity, balneotherapy has been used to improve circulation, fortify the immune system, and relieve pain and stress.

behavior modification
Change in personal habits through repetition of desired behaviors. Most spas incorporate behavior modification into their weight loss programs.

Bindi
Bodywork combining exfoliation, herbal treatment, and light massage.

biofeedback
Training program that gives a person information about physiological processes (heart rate or blood pressure) with the goal of gaining conscious control over them.

blood pressure
Pressure exerted by the blood on the walls of the body's arteries. Normal blood pressure is usually 120/80.

body conditioning
Any exercise program that focuses on overall conditioning of the body. A body-conditioning routine might combine exercises for strength and flexibility and use both strength-training equipment and floor exercises.

body sculpting
Fitness program using weight, flexibility, and endurance training; but not running or jumping, to shape hips, thighs, upper arms, and buttocks without creating bulk.

body wrap (herbal wrap)
Treatment in which strips of cloth are soaked in herbal teas and cocooned around the body.

botanicals
Plant part or extract used in hair or skin products.

brush and tone
Dry brushing of the skin intended to remove dead layers and impurities while stimulating circulation. This is one of many exfoliating techniques used as a pretreatment for mud and seaweed body masks that are formed by the application of a moisturizing lotion.


C
capoeira
Combination of acrobatics, dance, boxing, and martial arts invented by Brazilian slaves. Widely played in South America and gaining popularity in the United States.

cellulite
Deposits of lumpy fat and fibrous tissue that cause dimpling of the skin in the thighs, hips, and buttocks of some women.

chakra
Ayurvedic term for energy "center." It is believed that there are seven chakras, which are all interconnected and which must be balanced

circuit training
Exercise plan utilizing six to ten exercises that are completed one after another on weight-resistance equipment to increase mobility, strength, and stamina. Each exercise is performed for a certain number of repetitions.

city hotel or urban spas
Located in metropolitan hotels, some of these spas are open only to hotel guests, while others are accessible to the general public

collagen therapy
Injection of collagen beneath the skin with a fine needle to fill out wrinkles and lines.

colonic
Intense water irrigation of the entire colon, intended to release trapped impurities and prevent the recycling of toxins into the bloodstream.

color therapy/chromatherapy
Use of color to balance mental and spiritual health through the use of colored rooms, light bulbs, fabrics, etc. The technique dates back to ancient Egypt.

complementary medicine
Treatments and therapies used in conjunction with traditional medicine. Alternative medicine, in contrast, replaces traditional therapies.

cosmeceuticals or cosmaceuticals
Topical cosmetic-pharmaceutical combinations intended to improve the health and appearance of skin.

cranio-sacral therapy
Treatment that focuses on the connection between the skull and the base of the spine along the spinal column. The therapist's palpitations in those areas are said to release blockages in the circulation of the cerebral-spinal fluid and allow it to flow more freely.


D
dancercize
Aerobic workout to upbeat music using steps and patterns derived from modern dance help improve range of motion, endurance, aerobic capacity, flexibility, and strength.

day spa
Establishment that provides beautifying, relaxing, or pampering experiences that can last an hour or may take a whole day. Can be freestanding or connected to health clubs, hotels, or department stores.

dead sea mud treatment
Application of mineral-rich mud from the Dead Sea in Israel. Used to detoxify skin and body and to ease painful symptoms of rheumatism and arthritis.

destination spa
Establishments that focus exclusively on lifestyle improvement, health enhancement, and self-renewal in the company of like-minded people

detoxification
Cleansing the body of poisons or toxins that may have accumulated through addictive habits

doshas
According to Ayurvedic medicine, the three metabolic types (vata, pitta, and Kapha). Most people are a combination of types, though are predominately one.

drumming
Rhythms and sounds, used by spas to promote emotional and spiritual release. Drums may come from African, Middle Eastern, Native American, and South American musical traditions.

dry brush
Procedure using a natural-bristle brush to remove dead skin and impurities while stimulating circulation. This is one of many exfoliating techniques used prior to mud and seaweed body masks.

duo massage
Massage treatment performed in simultaneously by two therapists.


E
ecotour
Ecologically responsible travel that promotes the conservation of nature and sustains the wellbeing of local people.

effleurage
Massage technique involving quick, long strokes used at the beginning and end of certain treatments.

endermologie
French massage therapy said to reduce the appearance of cellulite.

essential oils
Aromatic liquids extracted from flowers, grasses, fruits, leaves, roots, or trees. The oils maintain the odors and tastes, and thus the essence, of the plant they are extracted from.

estrogen
Generic term for any steroid hormones secreted chiefly by the ovaries and placenta. Promotes the development of the female secondary sex characteristics and affects female reproductive system.

European facial
Treatment that begins with deep cleansing, steam, exfoliation, and professional massage of the face, shoulders, and chest area, followed by special mask that hydrates the skin.

exfoliation
Procedure to slough top layer of dead skin cells off the face or body. Dry brush, loofah scrub, and salt glow are among the techniques used in conjunction with ingredients including grape seed, sugar, clay, and salt.

eyebrow threading
Ancient method of hair removal developed in the Middle East and Asia that uses a cotton thread to pull out unwanted hair at the root.


F
facial
Generic term for treatment of skin in the face that usually includes massaging, cleansing, toning, steaming, exfoliating, and moisturizing.

fango
From the Italian word for mud, a treatment that uses mineralized mud mixed with oil or water and applied over the body as a heat pack to detoxify the skin, soothe the muscles, and stimulate circulation.

feng shui
Chinese art of determining the most propitious design and placement of a structure or site to achieve maximum harmony between the flow of energy between the place and its inhabitant.

fitness profile/assessment
A test administered by a fitness instructor to evaluate aerobic capacity, flexibility, and strength, as well as resting heart rate, resting blood pressure, and body composition.

functional foods
Foods that have been fortified with herbs, vitamins, minerals, or other supplements.


G
gommage
Cleansing, rehydrating treatment using creams that are applied in long movements, similar to a massage.

green
Concerned with or promoting environmentalism by recycling, making bidogradable products, or limiting pollution.

green tea
Tea whose leaves come from the same shrub as black tree but are heated before oxidation (called fermentation) is complete. It may reduce risk of cancer and help prevent cardiovascular disease.


H
haiku
Traditonal Japanese form of poetry consisting of three lines, which have 5, 7, and 5 syllables respectively.

hair extensions
Synthetic fibers or real human hair that is woven (sewn) or braided into existing hair to increase length, volume, or color.

hatha yoga
Branch of yoga that is devoted to the physical processes (as opposed to others that focus on wisdom, meditation, service, etc.) and involves breathing and physical exercises. There are many types of physical yoga.

henna
Dye from a natural plant substance used especially in Middle East in many cultures to decorate skin as part of ceremonial rituals. It is used also to color hair in West

herbal wrap
Treatment using strips of cloth soaked in a heated herbal solution to wrap around the body. It is used for relaxation and said to eliminate impurities and detoxify.

holistic medicine
System of heath care that looks at the entire person, taking into account physical, nutritional, environmental, emotional, social, spiritual and lifestyle values, and avails itself all modes of diagnosis and treatment including drugs and surgery in the absence of a safe alternative. The patient is urged to make personal efforts to achieve balance and well-being.

homeopathy
Form of medicine based on the principle that "like cures like" To stimulate the body to heal itself, it treats patients with minute quantities of natural substances that cause symptoms much like those of the disease they are meant to cure.

hormone replacement therapy
Medication containing one or more female hormones (usually estogen) used to treat women experiencing symptoms of menopause or amenorrheoa or women who have had partial or full hysterectomy. Medical opinion about the risks of this kind of therapy is divided.

hot stone therapy
Relaxing, therapeutic treatment in which dark, smooth stones heated in hot water or hot spring pools are placed or stroked with light pressure on areas of the body such as the back, in the palms, and between the toes. Cold stones may also be used.

hydrotherapy
Treatment using water therapeutically to aid relaxation in a variety of procedures such as underwater jet massage, different types of showers, and mineral baths. Thalassotherapy, using seawater for hydrotherapy, has long been a staple in European spas.

hypoallergenic
Cosmetic products alleged by manufacturer to create fewer allergic reactions among those who are sensitive. However, no federal standards govern the use of this term.


I
ISPA
International Spa Association, a professional organization representing all aspects of the spa industry: club spas, cruise ship spas, day spas, destination spas, resort/hotel spas, medical spas, and mineral springs spas.


J
juice fast
Short-term diet regimen consisting of only fresh fruit or vegetable juices. Advocates claim it detoxifies the body.


K
kickboxing
Boxing techniques, basic kicks, and martial arts moves (all self-defense tactics) that give the upper and lower body an intense cardiovascular, aerobic, and body-toning workout.

kinesthetic awareness
Sensitivity to the moment of your body through space that contributes to your ability to balance and move rhythmically and fluidly. It is sometimes developed as a self-awareness technique for spiritual growth.

Kneipp baths
Water therapies originated by Germany's Father Sebastian Kniepp, a holistic teacher and proponent of natural remedies. Originally involving dips in the icy Danube, nowadays the therapy involves immersion both in warm and cold water.

kosher
From the Hebrew meaning "fit" or "proper," food that meets the criteria of Jewish law regarding the ingredients and the equipment used to produce it. One of the basic laws prohibits combining meat and milk.

krauter bath
Based on German natural remedy, this is a strong, aromatic herbal bath solution.

kur
From the German "kur," a planned course of spa treatments that typically involve mineral water, mud baths, algae, and herbs. "Taking the kur" might be a ten- to twenty-day process every three months.


L
labyrinth walking
Following a man-made, spiral pattern path (traced on the ground, as in many cathedrals, or constructed in garden) to meditate, focus, and calm the mind. Not a maze, the path follows a number of circuits to the center of a circle and back out.

laser hair removal
Use of concentrated beams of light to permanently remove unwanted hair. Best candidates for the procedure have very fair skin and very dark hair.

loofah scrub
Exfoliation with a sponge made of the fibrous skeleton of the loofah, a vegetable from the gourd family. Loofah is used extensively in Europe and Asia because of its effectiveness in removing dry skin and stimulating circulation.

lycopene
The substance that makes tomatoes red, it is also a powerful antioxidant that may help prevent diseases of aging such as some forms of cancer and heart disease.

lymph drainage
Form of massage in which hands and fingers apply gentle, wave-like movements meant to stimulate circulation in the lymph system to drain away excess fluids and trapped toxins. It is said to have many healthful benefits.


M
makeup application
Art or teaching of techniques for using cosmetics appropriate to an individual's skin type, style, and age.

massage
Manipulation of tissues, usually manually, to improve health and well-being by relaxing muscles, relieving tension, and improving circulation.

medical spa
Destination or day spa that offers traditional and complementary medical services supervised or administered by medical professionals. A spa may specialize in diagnostic testing, preventive care, cosmetic procedures, or a combination.

medi-spa
Any facility, usually a day spa, that offers both medical treatments and spa therapies.

meditation
Practice of using mental skills to perform such feats as focusing attention on a single object for a long period of time; cultivating compassion, which involves the transforming of negative events; and creating a state of pure awareness of thoughts, emotions, and sensations without reacting. Meditation is said to increase emotional well-being and is being studied for alleged benefits to physical health.

metabolism
Rate at which a body burns up fuel and transforms it into energy.

microdermabrasion
Facial exfoliation procedure in which skin is "sandblasted" with ultra-fine crystals of aluminum oxide or other ingredients to remove top layer of skin.

mindfulness
Non-judgmental, undistracted state that is a goal of meditation and involves being aware of oneself and one's surroundings.

mineral springs spa
Spa offering an on-site source of mineral-rich thermal or seawater that is used in hydrotherapy or thalassotherapy.

mocktail
Non-alcoholic drinks made with fresh fruit and vegetables.

moor peat baths
Uses mud harvested from a moor or a peat marsh that is rich in proteins, organic matter, vitamins, and minerals. It is used as a body or facial treatment to hydrate and exfoliate the skin and in a bath to ease aches and pains.


N
neuromuscular integration
Body work and exercise system that focuses on the interaction between the central nervous system and the muscles of the body.

NIA (Neuromuscular Integrative Action)
Hybrid form that combines the grace and spontaneity of dance, the power and explosiveness of martial arts, and the stillness and concentration of yoga and tai chi in an energetic, low-impact full-body cardiovascular workout.

nutraceuticals
Foods that have been fortified with herbs, vitamins, minerals, or other supplements to promote health and prevent disease.


O
organic
Food produced with the exclusive use of feed or fertilizer of plant or animal origin and without the use of chemicals in any fashion, including growth hormones, pesticides, fertilizers.

osteoporosis
From "porous bones," progressive disease in which bones become weaker. It most commonly affects post-menopausal women. Weight-baring exercises are helpful in maintaining bone health, as is sufficient intake of calcium.

oxygen facial
From "porous bones," progressive disease in which bones become weaker. It most commonly affects post-menopausal women. Weight-baring exercises are helpful in maintaining bone health, as is sufficient intake of calcium.


P
PADI
Professional Association of Diving Instructors; PADI courses are often offered by resorts to certify beginning scuba divers

panchakarma
Cleansing and rejuvenating program for the body, mind, and consciousness based on Ayurvedic medicine and meant to clear the body of toxins, restore balance, strengthen the immune system, and promote calm. May involve massage, sweat therapy, yoga, diet, etc.

parafango
Volcanic mud is mixed with paraffin wax to alleviate aches and pains caused by such illnesses as rheumatism and arthritis.

paraffin treatment
Heated paraffin wax is brushed over the body to soothe muscles and, by drawing out the dirt, removing the dead skin, and drawing out perspiration through the head, leave skin clean and soft.

photo rejuvenation
Treatment with laser light to smooth wrinkles, diminish the appearance of age spots, broken capillaries, and rosacea

phytotherapy
Healing treatment with plants, such as herbs and seaweed, and in the form of aromatic essential oils and herbal and floral extracts, applied in conjunction with massage, packs and wraps, water and steam therapies, inhalation treatments, and homeopathy.

Pilates
Body conditioning program developed by Joseph Pilates meant to develop flexibility and strength without building bulk via a system of controlled movements and specially designed exercise equipment.

placebo
Inactive substance or treatment that has no known medical value that nonetheless creates a heath improvement that can be observed, measured or felt-called "the placebo effect"-due to patients expectation of getting well.

polarity massage
Therapeutic, relaxing treatment involving hands placed along the energy meridians, stretching, and light rocking to bring the body's own energy into balance.

portion-controlled meals
Weight-loss program technique used to limit the amount of calories or fat consumed.

power walking
See race walking

power yoga
Energetic workout involving a sequence of postures (asana) that flow into one another and that emphasize building body heat and breaching mindfully. Stretches and strengthens muscle while creating a calm and clear mind.

primordial sound meditation
Ancient Vedic meditation technique revived by Deepak Chopra and David Simon, MD. Practiced in silence, it uses a personal sound mantra to achieve deep peace, balance, and harmony.


Q
Qi Gong (also spelled Chi Gung or Chi Kung)
From qi (energy) and gong (the achievement that comes from practice), a group of Chinese self-healing exercises. They combine simple movement, breathing, and mental imagery to relax and strengthen the body and the mind.


R
race walking
Aerobic, energetic, exaggerated form of fast walking to maintain cardiovascular health, burn calories, and develop stomach, thigh, and buttock muscles.

reflexology
Ancient Chinese technique that uses pressure-point massage, usually on the feet (but also on the hands and ears), to restore the flow of energy throughout the entire body.

reiki
Japanese healing technique in which practitioners use their hands to bring energy into the body for deep relaxation and wellbeing.

repaichage
Full-body treatment meant that uses a combination of clay, herbs, seaweed, and mud to deal with the differing cleansing and moisturizing needs of different parts of your body and face.

resort spa
Spa facility offering treatments and services at a vacation destination that also offers such activities, such as golf, tennis, horseback riding, skiing, water sports, and children's programs.

restorative yoga
Passive yoga poses lasting up to 20 minutes, supported by pillows, towels, etc., and meant to encourage relaxation via the release of tension in the muscles and spine. Also quiets the mind, rejuvenates the body-mind connection, and doesn't require flexibility or athletic ability of other forms of yoga.

Rolfing Structural Integration
Deep massage system developed by Dr.Ida Rolf to achieve changes in posture and structure by manipulating the body's muscular-skeletal system. She believed proper alignment would relieve pain and chronic stress. Treatments progress from localized areas to larger body segments.

Roman bath
Traditionally, a series of hot, warm, and cold pools, but today used to refer to a hot whirlpool or Jacuzzi with benches.

rosacea
Common facial skin disorder characterized by redness on the cheeks, nose, chin, or forehead; small visible blood vessels on the face, bumps, or pimples, and water or irritated eyes that usually affects people over 30.

S
Saint-John's-wort
Medicinal herb taken in tablet, brewed as tea, or used as ointment believed by some to relieve mild to moderate depression. May be counter-indicated for anyone on antidepressant medication or who is photosensitive or allergic.

salsa dancing
Dance that combines rhythm and blues, jazz, and rock and is accompanied by Latin American music; may be used as aerobic workout.

salt glow
Body treatment in which skin is rubbed with coarse salt, sometimes in combination with fragrant oils, to exfoliate and stimulate circulation.

sand painting
Tantric Buddhism artistic tradition involving the use of colored sand on a wooden platform to create a design according to ancient iconography. Also a Native American tradition. The paintings are destroyed after a short period as a metaphor for the transitory quality of life.

sauna
Bathing process that consists of periods of perspiring in the heat and steam created by throwing water on heated stones. In combination with refreshing cold showers, sauna therapy is said to enhance the body's immune system and relieve stress.

Scotch hose
Water massage through high-pressure hose while client is standing. The therapist alternates hot and cold and fresh or salt water to relieve sore muscles and stimulate circulation.

seaweed wrap
Body treatment using concentrated seawater and seaweed that contains nutrients including minerals, rare trace elements, vitamins, and proteins. Said by proponents to detoxify, increase circulation, and improve appearance of cellulite.

sensory-deprivation flotation capsule
Enclosed tank filled with warm water and Epsom salts in order to create a dark, peaceful environment, similar to that in the womb, to promote total relaxation.

shiatsu
Massage technique developed in Japan in which therapist applies pressure to specific points in the body to simulate and unblock "meridians" (pathways through which energy is said to flow).

shirodhara
Ayurvedic treatment lasting 7 to l0 minutes during which stream of oil is poured in the center of your forehead (on your "third eye") in order to help you focus, concentrate, and relax your mind and body.

silent hikes
Leisurely solo walk or guided journey in natural setting in which participants make as little sound as possible in order to connect with their surroundings.

spa
The International Spa Association(ISPA) defines the word spa in the following way: "Spas are devoted to enhancing overall well-being through a variety of professional services that encourage the renewal of mind, body and spirit."

Spinning
Indoor cycling on stationary bikes that allow riders to adjust resistance to make pedaling easier or harder. Class instructors guide students through a virtual hilly course and cue students about adjusting resistance.

sports massage
Indoor cycling on stationary bikes that allow riders to adjust resistance to make pedaling easier or harder. Class instructors guide students through a virtual hilly course and cue students about adjusting resistance.

steam room
Room where temperatures are kept at 110 to 130? F and humidity is generated in order to soften the skin, clean the pores, calm the nervous system, and relieve tension.

step aerobics
Low-impact aerobic activity performed by stepping on and off a platform that usually ranges from four to ten inches high to tone hips, legs, and buttocks

stress management
Combination of physical exercise, deep relaxation techniques, and visualization techniques meant to reduce the ill effects of stress on the body.

stretching
Extending and lengthening muscles slowly, then in a static manner when hitting resistance. Meant to increase flexibility and relieve stress by improving circulation, and facilitating blood flow to the muscles, heart, and brain.

sugaring
Ancient depilation process that involves applying a sugar-containing sticky paste to the skin, then pressing on a cloth or paper strip and quickly removing it to remove unwanted hair. Estheticians in some states must be licensed to perform this procedure.

Swedish Massage
Classical European massage technique of manipulating muscles with the use of massage oils. Meant for relaxation and to improve circulation, ease muscle aches and tension, and improve flexibility.

sweat lodge
Traditional Native American place for ceremonial purification and meditation involving the use of intense heat in a sauna-like environment.

Swiss shower
Treatment that involves powerful shower jets directed at the body from various heights, creating the effect of an invigorating massage.ge


T
tai chi
Chinese martial art that uses forms, stylized gestures regulated by deep breathing, and the movement of the diaphragm to unite body and mind in order to achieve mental clarity, balance, and improved circulation. It involves mental concentration, visualization, and graceful, dancelike movements.

temazcal
Also known as a sweat lodge. A traditional healing method involving heat that is practiced by indigenous North and Central Americans. Inside a dome-like structure, participants gather around a pit where water is poured over heated stones. The steam is meant to relax and detoxify, and thus to create a relaxed, balanced, contemplative state.

Thai massage
Traditionally done on the floor, with client dressed in loose clothing, a full-body treatment that involves passive, yoga-like stretching and pressure-point massage along the body's major energy channels to release blocked energy, relieve tension, and increase awareness and tranquility.

thalassotherapy
Treatments using sea and seawater products such as seaweed and seaweed wraps. See also hydrotherapy.

Therapies - In the context of a spa setting and/or environment, a set of prescribed processes designed to generate well being, healing, relaxation, behavior modification, etc., which may affect a variety of internal/external ailments or conditions. Specifically:

PHYTO - plant
THERMAL - heat (including natural mineral springs), wet and massage/manipulation
BALNEO - water (collective adaptations/types)
THALASSO - sea water and marine by-products
RADON - inert gas
AROMA - essential oils
MASSO/PRESSO - manipulation of pressure points
PHYSIO - any of the masso/presso, thermal and mechanical adaptations

Traeger massage
Therapy developed by boxing trainer Milton Treager, MD, that uses gentle, rhythmic movements to relieve tension, ease movement (especially in joints), and induce relaxation. Compressions, elongations, and light bounces as well as rocking motions are involved.

Transcendental Meditation
Simple means of meditation that allows you to quiet the mind through repetition of a personal mantra (word or phrase given you by an instructor) for 20 minutes once or twice a day.

Tui Na
Oriental-based bodywork combining acupressure and massage to balance one's energy, while flushing toxins from the system and furthering the treatment of some ailments.

Turkish bath/hamam
Bathing procedure that involves going through a series of steam rooms of increasing elevated temperature, followed by a rubdown and massage and finished off with a cold shower.


V
vegan
Vegetarian who eats no dairy products or any other food derived from animals.

vegetarian
One who eats only fruits, vegetables, grains, nuts, and sometimes eggs or dairy products.

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