River + Root Wellness - Dr. Kristan Wilson DC

01/01/2026

✨ Big journeys start with small steps! 👣

It’s easy to set New Year’s resolutions with the best intentions—but by February, many of us have already let them slip. The secret? Small steps. Tiny, consistent changes lead to lasting results. Breaking big goals into smaller, achievable milestones keeps you motivated and sets you up for real, permanent change.

This year, try focusing on small, meaningful resolutions that move you toward your bigger dreams—whether it’s improving your health, strengthening relationships, or building financial stability. Every little step counts, and progress—no matter how small—is still progress! 🌟

12/31/2025

Something new is taking root 🌿
River & Root Wellness is here—a space created for rest, healing, and getting back to what matters. If your body is tired, your nervous system is overloaded, or you just need a moment to breathe, this is your invitation.

Come get a little R & R at River & Root—restore, reconnect, and feel grounded again. 💧🌱
Now accepting new patients.

12/02/2025

✨ Stocking Stuffers + Holiday Gifts — Last Call for This Month’s Rowe Casa Organics Order! ✨

If you’re planning to grab any Rowe Casa Organics goodies for stocking stuffers, holiday gifts, or baby shower gifts, now is the time! 🎁💚

I’ll be placing my order Friday morning, so if there’s anything you’d like me to add for you, please send me a message before then.
(Think immune support, baby care, pregnancy-safe options, skincare, seasonal wellness, and all the good clean things!)

This is your last opportunity before Christmas! 🎄

Let me know what you need, and I’ll take care of the rest! 🌿💫

11/24/2025

11/23/2025

✨ New study alert ✨
For years, the idea that induction at 39 weeks is safer has been pushed hard. But the latest research from Birthify concludes: more inductions at 39 weeks ≠ better outcomes.

Here’s what you really need to know:
🚫 C-section rates didn’t drop.
👶 Baby outcomes didn’t significantly improve.
🔍 The benefits seen in controlled studies don’t always show up in everyday care settings.

We believe in informed, individualized care — not one-size-fits-all protocols. If someone says “induce at 39 weeks because it’s safer,” ask:
• Why for me?
• What’s my cervical readiness (Bishop score)?
• What’s the risk of waiting vs. intervening?
• Is this about my body and baby, or system convenience?

Let’s shift the narrative: your care, your timing, your decision. 💪

New study shows inducing labor at 39 weeks doesn’t lower C-section rates or improve outcomes for moms or babies.

11/21/2025

Choosing health over convenience (or what feels socially “normal”) is hard—especially this time of year.

The holidays bring joy, celebration… and a whole lot of situations where it’s easy to abandon the habits that make us feel our best.

But here’s the truth:
You can still stay dedicated to your health without feeling deprived, awkward, or overwhelmed. It just takes a little intention. 💛

Here are some simple ways to stay aligned with your goals through the holidays:

✨ Bring a dish that fits your nutritional needs.
Whether you’re low-carb, paleo-adjacent, or simply trying to avoid the post-party crash, bringing a side dish or protein you can enjoy helps you stay on track—without feeling like you’re missing out.

✨ Choose club soda or a low-calorie mocktail instead of alcohol.
You’ll stay hydrated, energized, and fully present… and you won’t wake up regretting last night’s choices.

✨ Get an accountability partner.
A friend, your spouse, your coach—someone who knows your goals and will support you when you’re tempted to drift.

✨ Keep your routine—even in a lighter version.
Walks, short Pilates sessions, 20–30 minute weight training, stretching before bed… consistency matters more than intensity.

✨ Pre-schedule your wellness visits.
Chiropractic, acupuncture, massage—whatever keeps you grounded, mobile, and feeling like yourself. Putting appointments on the calendar now gives you built-in check-ins and accountability during a season when your body needs support the most.

The holidays don’t have to be a setback.
They can actually be a season where you strengthen your habits, honor your boundaries, and treat your health like the gift that it is. 🎁✨

You deserve to feel good—during the holidays and far beyond. 💛

11/20/2025

Lately I’ve had so many people ask, “What does your workout and nutrition routine look like?” So I thought I’d share a little behind the scenes of what’s working for me right now — with the reminder that wellness isn’t one-size-fits-all. It’s about consistency, listening to your body, and choosing habits that you can actually sustain. 💛🌿

✨ Movement Routine (Simple, Balanced, Consistent):

🏋️‍♀️ Monday / Wednesday / Friday
Beachbody 21-Day Fix Real Time — I focus on the weight training classes (about 30 minutes). Short, effective, and perfect for my schedule.

🧘‍♀️ Tuesday
Group Pilates — one of my favorite ways to support core strength, posture, and stability.

🧘‍♀️ Thursday + Saturday
Mat Pilates at home — 50 minutes of slow, controlled, mindful movement.

This mix keeps me strong, aligned, and energized without burning me out. It’s the sweet spot for my body.

🍃 Nutrition (Low-Carb, Paleo-Focused, and Hormone-Supportive):

Most days, I follow a low-carb, paleo-to-paleo-adjacent approach. That looks like:

🌱 At least one serving of leafy greens every day
🐟 At least one serving of SMASH fish per week
🥚 Lots of pastured eggs
🥩 Grass-fed, grass-finished beef
🥦 Above-ground veggies in all colors
🍠 And depending on where my hormones are sitting, I may add a small serving of sweet potato or a colorful fruit/veg for extra carbs and micronutrients

It’s simple, nutrient-dense, supportive of insulin balance, and keeps me feeling steady and clear.

If you’re curious about how to build a routine that supports your body, energy, and season of life, I’m always here to help. 💚
Here’s to staying strong, nourished, and grounded — one habit at a time. 🌿

11/15/2025

🌿 Day 5 – Living Well Long-Term + Supportive Products

Autoimmune healing isn’t a quick fix—it’s about long-term immune balance.

🌱 Stay alcohol-, sugar-, grain-, and processed-food-free as much as possible.
💪 Keep gentle daily movement.
😴 Prioritize quality sleep.
🧘‍♀️ Use acupuncture, chiropractic, or massage as regular maintenance—not just when you’re flaring.

✨ Many people love using Rowe Casa Organics products as part of their self-care:
• Sleep Support Lotion or Roller – for deeper rest
• Detox Support – gentle lymph + liver support
• Magnesium Gel – relaxation and muscle recovery
(Always use alongside, not instead of, medical care.)

You can live vibrantly with autoimmune disease—by calming inflammation, nourishing your body, and partnering with providers who look at the whole picture. 💚

11/14/2025

🌸 Day 4 – Acupuncture, Chiropractic & Whole-Body Balance

Healing autoimmune disease means more than food—it’s about creating calm in the body.

✨ Acupuncture helps balance the nervous system, reduce inflammation, and improve energy and sleep.
✨ Chiropractic care supports mobility, circulation, and nervous-system regulation—especially when joints or digestion are affected.
✨ Mind-Body work (breath, journaling, prayer) helps turn off the “fight or flight” response that drives flares.

These are safe, research-supported adjuncts for maintenance and stress reduction. Combine them with your nutrition plan for best results.

11/13/2025

🥑 Day 3 – The Autoimmune Paleo (AIP) Reset Plan

Research shows the Autoimmune Protocol (AIP) can help people with Hashimoto’s, IBD, psoriasis, and more reduce symptoms and regain energy.

Start here 👇
1️⃣ Eliminate for 4–12 weeks: alcohol, sugar, processed foods, grains, and dairy (bare minimum for inflammation control).
2️⃣ Keep a simple symptom + food log.
3️⃣ Reintroduce one food every 3–7 days—watch for fatigue, pain, bloating, or mood changes.
4️⃣ Build your personal paleo-style plan for life.

Food isn’t the enemy. It’s information. When we remove triggers and listen to the body, healing begins.