The Wholesome Effect

30/07/2026

Creamy Biscoff Cheesecake Yoghurt Cups 🤍✨

If you love cheesecake but want an easy, high-protein dessert, these Biscoff Cheesecake Yoghurt Cups are for you! Creamy, sweet, crunchy and ready with just a handful of ingredients 🍯🍪

Serves: 2-3
✨ Ingredients

Cheesecake Filling
* 1 cup plain Greek yoghurt
* 2 tbsp light cream cheese
* 1 tsp stevia (adjust to taste)
* 1 tbsp melted Biscoff spread
* 1 tsp vanilla extract

Biscuit Base
* 6 Biscoff biscuits, crushed
* 2 tbsp extra virgin olive oil

✨ Method
1. Add the Greek yoghurt, cream cheese, honey, stevia, melted Biscoff spread and vanilla extract to a blender or mini food processor. Blend until smooth and creamy.
2. Mix the crushed Biscoff biscuits with the olive oil until the crumbs are evenly coated.
3. Divide the biscuit mixture between two jars or dessert glasses and gently press down with the back of a spoon.
4. Spoon the cheesecake mixture evenly over the biscuit base.
5. Refrigerate for at least 1–2 hours before serving.

✨ Optional toppings
* Crushed Biscoff biscuits
* Fresh strawberries or raspberries
* A drizzle of melted Biscoff spread

Save this recipe for your next dessert 🤍

Need more help managing bloating, constipation, or building balanced snacks that actually keep you full?
Book a Dietitian appointment with Paris at The Wholesome Effect PM 🍓

DM us for information about Medicare and private health rebates.
📍 In-person (Central Coast) & Telehealth available Australia-wide.

🔗 Book via the link in bio or visit Dietitian Central Coast.

28/07/2026

Not all mueslis are created equal 👀
From a Dietitian 🥣🍓

The muesli aisle is full of products claiming to be “natural”, “healthy” or “protein packed”, but some can have unnecessary added sugars while others are packed with whole grains, nuts and seeds.

What should you actually look for? 💭
✔️ Higher fibre to support gut health, fullness and stable energy
✔️ Lower added sugars 
✔️ Whole grains, nuts and seeds for long-lasting energy, healthy fats and important micronutrients
✔️ A muesli you genuinely enjoy and can build into a balanced breakfast

Remember, the healthiest muesli isn’t always the one with the most marketing claims. Pairing your muesli with a source of protein like Greek yoghurt, milk or high-protein soy yoghurt, plus some fruit, creates a balanced breakfast that will keep you fuller for longer.

Save this for your next grocery shop 🛒🫶
✨ Need help understanding your nutrition or building balanced meals?

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

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

21/07/2026

High cholesterol is one of the biggest modifiable risk factors for heart disease, but small, consistent changes to your diet can make a real difference🫀

I've put together 10 evidence-based nutrition tips to help lower cholesterol, including practical food swaps, the role of fibre, healthy fats, and everyday habits that support heart health 🥣

Read the full blog here: 10 Evidence-Based Tips to Lower Cholesterol from a Dietitian 🍓

I'd love to hear which tip you'll be trying first!

Discover 10 Evidence-Based Tips to Lower Cholesterol from a Dietitian with evidence-based advice from Paris Mooney, Central Coast dietitian. Practical tips for better health & wellbeing.

21/07/2026

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 🫶

02/07/2026

Training is done. Race week is here and it is all about arriving at the start line well fuelled, well hydrated, and confident in your plan.

I’ve put together a practical guide covering:
🏁 How to approach your carb intake during taper week
💧 Hydration strategies that actually make a difference
🍽️ What to eat the night before HYROX
🥯 Race morning breakfast ideas
⚡ Last-minute fuelling tips to help you perform at your best

Whether you're tackling your first HYROX or chasing a PB at Sydney HYROX, these evidence-based nutrition strategies can help you get the most out of your training on race day.

Best of luck to everyone racing this weekend, I can't wait to see what you achieve!

Discover Sydney HYROX Race Week Nutrition Tips: What to Eat Before HYROX for Peak Performance with evidence-based advice from Paris Mooney, Central Coast dietitian. Practical tips for better health & wellbeing.