Acupuncture at Ridgely Retreat





As Governor Hogan begins to lift the strictness of the shelter-in-place orders in Maryland, we are finding that we can once again consider brief trips outside for important things.

Things like self-care.

We at Ridgely Retreat would like to assure you that we are still here, and our acupuncture services are available. We also wish to reassure all our clients that we are taking every precaution considering the pandemic. The table is disinfected between patients, and the acupuncturist wears both gloves and a mask during every part of the treatment process.

If you’ve been thinking about acupuncture but been reluctant to do it because of the restrictions, perhaps now is a time to consider taking care of yourself. And remember acupuncture can treat anxiety, stress, and insomnia—all things we might be facing due to the uncertainties of the pandemic. Why not come in and get a treatment today?

7 Ways to Keep Your Healthy Eating Goals on Track during Holidays

By Elizabeth Harris, MS, RDN

Now that Halloween is behind us, the holiday season will kick into full swing real fast. For many people that means sweets, cocktails, social gatherings, baking, and other fun activities that can derail healthy eating and wellness routines.

Fortunately, there are several strategies you can use to help you stay on track with your long-term health goals even during this festive, indulgent season. Here are some of my favorite tips:

  1. Don’t go hungry. Heading to a party or social gathering? Have a well-balanced meal or snack before you go. You’re less likely to overindulge if you’re not starving when you arrive.
  2. Follow the sure-thing rule. Having Thanksgiving or another holiday meal at a friend or family member’s house? Offer to bring a dish…and then make it a healthful one so you know there will be at least one option that meets your wellness objectives.
  3. Use the plate method. Whenever you’re at a buffet or holiday gathering, remember to fill half of your plate with fruits and vegetables. This will make your plate look visually appealing, fill you up with nutrients and fiber, and leave you with less room for less nourishing options.
  4. Leave yourself reminders so you don’t lose track of your long-term goals during the holiday season. Fill post it notes with your wellness or healthy eating goals and post them in strategic places around your home or car. Or find inspirational photos or messages that remind you of your goals and hang them in places where you’ll see them frequently.
  5. Make friends and mingle. You’ll be less likely to mindlessly munch from the buffet if you physically move yourself away from the holiday spread. Fill your plate once and then relocate to a different room or area. Get busy socializing and moving around so you won’t be focused on the banquet after you’ve already filled up. And if it’s that kind of party—join in and dance. It’s not often you can burn calories while you party!
  6. Set an intention ahead of time. How much alcohol can you drink and still feel good, while honoring your wellness goals? Which sweets are a “must try” for you? How much will feel good to eat and how much will be too much? Making some decisions ahead of time will make you much more aware of your party-time choices.
  7. Try the 80% solution. Make a commitment to enjoy your meal until you’re feeling about 80% full…and then stop. Push away your plate. Get up and move around. If you’re still hungry 20-30 minutes later, go back for more. But odds are, you’ll realize you’re satisfied and won’t eat to the point of being uncomfortably full.

I also recommend finding balance in your daily eating patterns. If you deprive yourself, diet, or have a “restriction” mindset throughout the rest of the year, you’ll be much more likely to overindulge during the holidays. When you make wellness a lifestyle and focus on practicing small health habits that you can stick with each day, you’ll discover it’s much easier to find long-term success with your healthy eating goals.

Lastly, I love practicing mindful eating all year round, but it can especially help to keep you centered during the holiday season. Want to learn more? I’ll be presenting a special Mindful Eating During the Holidays Workshop on Wednesday, November 13 at 6 p.m. right here at Ridgely Retreat. You can sign up here:

In this fun workshop you will:

  • Learn what mindful eating is…how it can benefit you…and walk away with 4 tools you can use to practice mindful eating on your own
  • Find out how mindful eating can help you navigate the indulgent holiday season with awareness, intention, and confidence
  • Understand the different types of hunger and learn techniques to help you tune into and respond to your body’s hunger and fullness cues
  • Get the truth about some popular mindful eating myths, participate in a powerful and thought-provoking mindful eating exercise, and more.

I hope to see you there! And best wishes for a fabulous, fun, and healthy holiday season!


Elizabeth Harris, MS, RDN
FB: @elizabethharrisnutrition

Getting Comfortable In your Own Skin

Today it seems like there are hundreds of skin care products on the market. How do you choose which is the best for your skin? What about the myriad of treatments and facials? It can be overwhelming to navigate through all of the products and services offered, all the while staying away from certain chemicals that can harm more than benefit. Here’s an attempt to provide clarity in the confusing work of aesthetics, which is available to both men and women.

Customized facials
After a personal consultation with a Licensed Aesthetician, a facial can be created that will provide maximum results for your particular needs. Taking into consideration any concerns, skin type and conditions, the aesthetician will recommend a home care regimen to follow up on the treatment.

It gently sloughs away the outermost layer to reveal the young, healthy skin. In the process, it restores radiance, energy and confidence. Microdermabrasion stimulates blood flow to the surface of the skin, increases the oxygenation and enhances cell renewal. This treatment is especially suited for people who are sensitive to chemical peels. Results are noticeable after the first treatment; three to five treatments are recommended for optimal results.

This treatment works by using a carboxy spray to deliver a hydrating serum to problem areas of the skin. You will notice a lifting/tightening effect within 12-24 hours of the facial. CooLifting can be used on all skins types or degrees of pigmentation. There is NO downtime with CooLifting and is the perfect “Red Carpet” facial before a special event. Clients who sign up for a package of three facials, followed by monthly follow-ups, will see substantial improvement in their skin over time.

The XEO Cutera
This treatment helps reverse the signs of aging before they start by restoring your skin’s healthy appearance and reversing visible imperfections such as sun damage, fine lines, redness and scarring. The XEO stimulates the skin’s natural renewal process to improve overall skin quality, resulting in a radiant, more youthful complexion, During the procedure, gentle micro-pulses are sent to the skin to activate collagen remodeling to give your skin its smooth, radiant complexion. After a series of four to six treatments, you can expect to see visible improvement in the look and feel of your skin. .

Fraxel Laser
The Fraxel Laser is designed to target aging and damaged skin by treating portions of specific damaged tissue. By creating microscopic “wounds” within the targeted areas well beneath the outermost epidermal layer of the skin, Fraxel Laser treatments trigger the body’s natural healing process by accelerating the production of collagen and new, healthy skin cells. Fraxel is the first laser to combine the impact of ablative laser with the gentleness of nonablative lasers. Healing occurs so quickly that there is very little downtown.

With Fraxel Laser treatment you can expect two levels of results, immediate and progressive. Immediately after the initial healing (10 to 14 days), the surface of your skin will feel softer, look brighter and tone will start to become more even. Progressive results occur over the next three to six months as the deeper layers of the skin continue to heal. Fraxel can be used for many different conditions including discoloration or uneven pigmentation, melasma (mask of pregnancy), age spots, brown spots and sun spots, fine lines and wrinkles, acne, surgical scarring, stretch marks and enlarged pores.

Under the supervision of our medical director, we are able to offer advanced skin care and treatments for our clients.

Celie Pribyl, Licensed Esthetician
Linda Worcester, Licensed Esthetician
Nancy Dowell, Licensed Esthetician

Will Aerial Yoga Help Me Lose Weight?

Aerial Yoga takes your practice off the mat, suspending you in a soft, slightly stretchy fabric hammocks. You float and flow through traditional poses. It allows you to challenge your body without compressing your spine or joints. The swing supports you so that you decide the intensity of your workout. You can choose a full yoga sequence, or work on previously hard to attain poses, like inversions. Additionally, the practice pays homage to a variety of weight-loss disciplines such as Pilates, gymnastics, and aerial arts. So, then, you may be asking yourself, will aerial yoga help me lose weight?

The Official Reports
Studies from the American Council on Exercise (ACE) show that women who did three 50-minute aerial yoga classes a week for six weeks experienced a change. They lost an average of two and a half pounds, 2 percent body fat, and about one inch from their waist. Furthermore, their VO2 max (a measure of fitness) improved by an astounding 11 percent.

Take it to the Core
Aerial yoga is supportive while challenging your balance. From the moment you enter the silks, you start engaging your core immediately, without even realizing it. Core strength not only shapes and trims your mid-section, but it also lends physical stability to everything you do.

Flippin’ Fun
What could be more fun than being an acrobat for an hour? Being in the aerial yoga trapeze allows you to flip and twist, laugh and have a genuinely good time. And you don’t need research to tell you that if an exercise is fun, you will probably do it often, and stick with it longer.

Master the Elusive
Have you been working on your handstand, headstand, forearm stand, but have just not entirely been able to grasp the pose? The silk wraps around your body and supports you in these inversions. Take your practice to a new level. Aerial Yoga may also improve your mat practice, allowing you to accomplish these formerly elusive asanas.

Creative Cardio
While you will undoubtedly experience full-body firming, your cardio fitness improves. The physiological response is similar to other cardio exercises like swimming. Studies have also shown that the calorie burn in a 50-minute aerial yoga class is similar to an hour of power walking.

Zero-Impact, Effective Results
Because you are suspended and supported throughout your entire practice, your spine and joints are safe. Therefore aerial yoga is safe for those who may have experienced an acute or chronic injury. In effect, you can use this type of exercise to maintain, even improve fitness while nursing an injury.

Blissed Out
It is no secret that there is a myriad of positive effects from mind-body activities, mainly stress reduction. Aerial yoga classes commence with Savasana, where you lay cocooned within the silks. Talk about blissed out.

Are you still asking yourself “Will aerial yoga help me lose weight?” The answer is yes, that, and so much more! Ridgely Retreat offers a variety of yoga options. Check out our schedule and register for a class today!