The Wholesome Effect

28/05/2026

🏃🏼‍♀️ ATTENTION BAY TO BAY RUNNERS 🍓
You’ve done the training… now it’s time to fuel properly for race day ✨

For a LIMITED TIME, receive:
✔️ Initial nutrition assessment
✔️ Personalised carb load plan
✔️ Race day fuelling strategy
✔️ Supplement & gel guidance
✔️ Gut-friendly recommendations
✔️ Hydration support

All for 20% OFF — now only $148 🤍

Because carb loading involves a lot more than just a big bowl of pasta the night before 🍝👀
Your fuelling strategy should be individualised, practiced, and tailored to YOUR body, goals, pace, and gut tolerance.

Whether you’re aiming to:
✨ Hit a PB
✨ Improve energy
✨ Reduce GI discomfort
✨ Avoid “hitting the wall”
✨ Feel more confident going into race day
…proper fuelling can make a huge difference.

📩 DM me now to secure your plan before spots fill
💳 Private health rebates available

📍Online & Central Coast consultations available

28/05/2026

26/05/2026

Not all gels are created equal 👀
From a Dietitian 🍓

The gel market can feel overwhelming… caffeine gels, hydro gels, isotonic, high carb, electrolyte blends, “gut friendly,” “performance boosting,” so many options and so much marketing.

But choosing a gel doesn’t need to be confusing 💭

What should you actually look for? 👇
A good gel choice depends on your goals, training, gut tolerance, and race demands:
✔️ Carbohydrate content 
✔️ Carb type → glucose/fructose blends may improve tolerance & carb delivery during longer sessions
✔️ Electrolytes → useful for heavy sweaters or long/hot sessions
✔️ Caffeine content → can support performance, but not everyone tolerates it well
✔️ Texture & consistency → some gels are thicker, some more liquid/hydro style
✔️ Gut tolerance → practice in training before race day
✔️ Convenience → easy-to-carry fuel for endurance sessions, long runs, rides, or events

This is only a small snapshot 👀
Let me know which gels you would like me to compare next 🛒✨

Need help understanding sports nutrition, race fueling, gut-friendly options, or how much carbohydrate YOU actually need? 🤍

Book a FREE discovery call now with Dietitian Paris 🍓
Available Tuesdays, Thursdays, and Fridays at The Hybrid HQ Erina or online.

DM me for info about private and public health rebates.
📍 Book via the link in bio or send me a message 🫶

24/05/2026

What if nutrition supported your life instead of controlling it 💛

As Dietitian’s, we’re not here to make you fear food or follow unrealistic rules. We’re here to help you build habits that actually fit your lifestyle and make you feel your best.
Nutrition should help you have more energy, feel more confident, support your health goals, and still enjoy dinners out, birthdays, coffee dates, and dessert

Healthy eating doesn’t have to be all or nothing and, you definitely don’t have to be perfect.

We’re here to support, educate, listen, and help you find what works for YOU ✨

21/05/2026

9 Post-Run Snacks I’d Actually Recommend 🏃‍♀️🍓
From a Dietitian 👟

Post-run recovery doesn’t need to be complicated 👀

After a run, your body needs carbohydrates to replenish energy stores, protein to support muscle repair, and fluids to help rehydrate and recover well for your next session.

What makes a good recovery snack? 💭
✔️ Carbohydrates for energy replenishment
✔️ Protein to support recovery
✔️ Easy to digest options when appetite is low
✔️ Fluids to rehydrate 
✔️ Convenient foods you’ll actually eat consistently

One of the biggest mistakes I see runners make? Skipping recovery nutrition altogether 🚩

Under-fuelling after training can impact recovery, performance, energy levels, and increase injury risk over time, especially during higher training loads.

Save this for your next run 👟✨
Need help with sports nutrition, fuelling, or recovery? 🤍
Book a FREE discovery call now with Dietitian Paris 🍓

Available Tuesdays, Thursdays, and Fridays at The Hybrid HQ Erina or online.
DM me for info about private and public health rebates.

📍 Book via the link in bio or send me a DM 🫶

20/05/2026

Not all protein powders are created equal 👀
From a Dietitian 🍓

The protein powder aisle can feel overwhelming… whey isolate, collagen, plant protein, “lean,” “muscle,” “gut health,” so many options and so much marketing.

But choosing a protein powder doesn’t need to be confusing 💭

What should you actually look for? 👇
A good protein powder choice depends on your goals, preferences, budget, and digestion:
✔️ Protein content → ideally ~20–30g protein per serve
✔️ Minimal added sugars if using regularly
✔️ A powder you actually tolerate digestively
✔️ Third party tested brands where possible
✔️ Whey isolate for lower lactose options
✔️ Plant proteins for vegan or dairy-free needs
✔️ Convenient options to help meet protein goals when appetite or time is low

Remember: protein powders are a supplement, not a replacement for balanced meals 🫶
They can simply help fill gaps when life gets busy, training increases, appetite is low, or protein needs are higher.

Save this for your next grocery shop or supplement order 🛒✨
Need help understanding food labels, protein needs, or choosing the right products for YOU? 🤍

Book a FREE discovery call now with Dietitian Paris 🍓
Available Tuesdays, Thursdays, and Fridays at The Hybrid HQ Erina or online.

DM me for info about private and public health rebates.
📍 Book via the link in bio or send me a message 🫶

15/05/2026

Not all muesli bars are created equal 👀
From a Dietitian 🍓

The muesli bar aisle can be overwhelming, “protein packed,” “natural,” and “healthy” labels everywhere. But choosing a nourishing snack doesn’t have to be complicated.

What should you actually look for? 💭

A good muesli bar choice often comes down to your individual goals:
✔️ Higher fibre to support digestion, fullness, and blood sugar balance
✔️ Lower added sugars to help avoid big energy crashes
✔️ Wholegrains, nuts, or seeds for more sustained energy
✔️ Simple carbohydrates for a pre workout snack

Remember: the “best” snack depends on your goals, preferences, activity levels, and what the rest of your day looks like. Muesli bars can absolutely fit into a balanced diet 🫶

Save this for your next grocery shop 🛒✨

Need help understanding food labels or building balanced meals and snacks? 🤍

Book a FREE discovery call now with Dietitian Paris 🍓
Available Tuesdays, Thursdays, and Fridays at The Hybrid HQ Erina or online.
DM me for info about private and public health rebates.

📍 Book via the link in bio or send me a message 🫶