This One is About Glowing Skin—Botox Not Required
Recipe: Beauty Boost Buddha Bowls
*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN
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Hi gals,
First of all, I want to tell you that you are truly beautiful. If you’re reading this right now, take a moment to pause and know that I mean it. I’m thinking of so many of my friends and family who tell me they ready these newsletters, and every one of you is stunning in your own special way—no matter what age you are. If only I knew how to tell you with words how much I mean it.
Now, when I first moved to France, the move had taken a big toll on how I felt in my body, but particularly my skin health. A different environment, extra stress from packing and travels, and excess indulgence in bread, pastries and desserts when I arrived. I was so distraught by the way I looked.
I booked a facial, and after the treatment I asked the esthetician for her thoughts about Botox, curious of the French take (asking for a friend, of course 😉). She giggled and said, “Mais non! You already have glowing skin. Regular facials and a good scrub will do the trick.”
Well, that was news to me, a Californian expat still traumatized from the American Beauty Industrial Complex, where the “anti-aging” mission begins for women in their early 20s and where five minutes scrolling Instagram beauty accounts will have you questioning your entire sense of self.
I took myself out to lunch, and over a gorgeous ratatouille and a bright salad with a delectable mustard vinaigrette, I reflected on what the kind esthetician neglected to say: sure, regular exfoliating helps, but beauty is about nourishment, not needles.
Since, I’ve noticed how none of my +/- 30 year old friends in France have botox (as far as I am aware), nor do the sweet older woman in my strength classes at the gym. Women put on some mascara and fun bright lipstick when we go out to dinner once in a while, but otherwise make-up is rare.
It may be slightly different in the cosmopolitan Paris vs. our cool and collected surfer beach town, but this is a trend I’ve noticed throughout France. Natural beauty and shimmering skin is celebrated.
I asked my girlfriends on the beach yesterday for their take on the matter. They’re both gorgeous, btw. They admitted that neither of them had gotten botox. One of their moms has gotten a little bit on the sides of her eyes. They said maybe when they’re older, but it wasn’t something they had thought much about.
And as I’ve relaxed, gotten settled, enjoyed seasonal vegetables and fruits, taken in the sunshine and slowed down a bit, my wrinkles have calmed and my skin looks happy too, truly.
With that in mind, please know that I truly think you are beautiful, no matter what beauty route you’ve decided to take. We’re all just doing the best we can!
But along with what I’ve observed while living here, let's talk about how to feed your skin from the inside out—no powders, no potions, just real food–like the beautiful French do.
Collagen supplements are everywhere, promising to erase wrinkles and firm up your skin.
Sure, some studies suggest that hydrolyzed collagen peptides may improve skin elasticity and hydration over time, especially in women over 35, who take 2.5 - 10g daily. But (and it’s a major “but”), collagen is a protein, and your body breaks it down into amino acids during digestion. So while collagen is helpful for fueling your brain and muscles, taking it in powder or pill form doesn’t necessarily mean it’s plumping your pores.
Many dermatologists and nutritionists agree that what you really need to get that glow are the nutrient building blocks: protein, vitamin C, zinc, and supportive fats from food. Not pricey powders.
Collagen powder is something I have yet to see here in France. My friends would reply: mais quoi ??
Also worth noting, if you’re collagen curious, creams that contain collagen may be a waste of money. From my research, the molecules are too big to absorb through your skin. Save your dollars for vibrant organic foods—see below.
The good news is that your body makes its own collagen—as long as you give it the raw materials. To become your own collagen manufacturer you need amino acids (from protein), vitamin C (for synthesis), and minerals like zinc (for structure and repair).
Vitamin C is found in citrus, berries, red peppers, and leafy greens. It’s required for every step of collagen production, and studies show deficiency in this key nutrient leads to impaired skin integrity (source).
Zinc is another non-negotiable. It plays a critical role in skin healing and collagen metabolism, and is easily depleted by stress, menstruation, or poor diet. This foundational study highlights its role in maintaining epidermal structure.
And protein is the base of the whole operation. Your body uses amino acids from protein to build collagen strands—and not all proteins are created equal. For radiant skin, aim for a variety of protein sources: wild salmon, sardines, pasture-raised eggs, lentils, quality cheese, plain yogurt and organic poultry.
Even more so, you can get vibrant skin from the protein in plants, that are also full of essential skin-enhancing vitamins, including, many vegetables, tofu, tempeh, quinoa, hemp seeds, and legumes (especially black and navy beans). All of these are your collagen-building MVPs.
You don’t need collagen powder, you need whole food sources that make collagen possible.
Recently I was strolling through our local daily farmer’s market Les Halles near my home here in Biarritz, and was absolutely captivated by the vibrant hues of the produce—there were deep purple blackberries, ruby-red tomatoes, colorful orange and purple mushrooms. The garnet strawberries were like something out of a painting–and this is a recent change, since strawberries are now in season.
I’ve been working in food and nutrition for long enough to know that this technicolor display signaled that the fruits and veggies would likely be outrageously delicious, but there was another message in there as well.
The bright colors of the produce are nature’s way of signaling powerful antioxidants.
Antioxidants are your body’s clean-up crew—they swoop in to neutralize damage from stress, pollution, and sugar before it shows up in your hormones, your energy, and your skin. They protect everything from your glow to your brain to your heart.
When oxidative stress from pollution, UV, and sugar breaks down collagen and speeds up aging, antioxidants come to the rescue. Antioxidant-rich foods like berries, cocoa (hello 85% dark chocolate!), olive oil, and leafy greens fight free radicals and reduce inflammation at the cellular level. A comprehensive review from 2017 showed that nutrients like polyphenols, carotenoids, and vitamin E directly improve skin appearance and slow wrinkle formation (source).
Think of antioxidants as your skin’s security system, neutralizing damage before it shows up on your face.
I used to think blood sugar just influenced energy or mood swings. With my past few years of studying it more deeply, and building The Blood Sugar Method course with holistic nutritionist
, I know now it is connected to way more than that.I was really surprised to find out how it influences collagen. If you’re doing everything right with your skincare routine, but still not seeing the glow you’re looking for, your relationship to sugar might be the missing piece. This part gets overlooked, but it’s huge: research shows that high blood sugar accelerates skin aging.
When blood sugar is consistently elevated, glucose binds to collagen in a process called glycation. The result? Stiff, fragile collagen fibers, which leads to sagging and fine lines.
Glycation is actually one of the leading mechanisms behind skin aging. A 2022 review called it a “major biochemical threat to dermal integrity” (source). Translation: too much sugar will age you.
There’s also a well-established relationship between gut health and the health of your skin. This is often referred to as the gut–skin axis.
A healthy gut microbiome helps reduce systemic inflammation, supports nutrient absorption, and even affects hydration and skin barrier function.
What’s the skin barrier, you ask? Great question.
It’s the outermost layer of your skin, the protective shield that helps retain moisture and defend against environmental stressors like pollution, UV damage, and bacteria. When it’s functioning well, your skin stays smooth, hydrated, and resilient. When compromised, you’ll experience dryness, irritation, and increased sensitivity. Supporting the skin barrier is one of the most effective ways to maintain a healthy, lasting glow.
And what can you eat to keep the gut-skin axis operating at peak capacity?
Probiotic-rich foods are the way to go (think: kefir, yogurt, and fermented veggies like kimchi and sauerkraut), proven to improve skin clarity and moisture levels. A 2022 study found that supporting the gut, by feeding it the right foods, helped improve skin hydration and elasticity in healthy adult women (source).
Finally, we have our good friends omega-3s.
These essential fats (found in salmon, sardines, walnuts, and flax) are potent inflammation reducers. A 2021 review found that omega-3 fatty acids improve skin barrier function, reduce UV-induced inflammation, and enhance skin hydration (source).
So yes, your salmon dinner is now part of your skincare routine.
1. I start my day with vitamin C + healthy fat
A cup of water with the juice of half a lemon is a must before I dive into breakfast.
A piece of pineapple, citrus, kiwi, or bell pepper with something rich in good fats like tahini, yogurt, or avocado. Vitamin C boosts collagen synthesis, and fat increases nutrient absorption.
Bonus: consuming healthy fats with vitamin C can enhance the bioavailability of fat-soluble antioxidants like carotenoids, which protect the skin from UV damage (source).
—> Try: Shaved fennel + orange salad with olive oil + flaky salt.
2. I eat fermented foods at least once a day
A hunkin’ scoop of goat’s or cow’s yogurt with my morning snickerdoodle granola or in our dinner green sauce top a bowl of veggies, pickles on the side of my lunch plate, or local homemade sauerkraut to give a sandwich a flavor-punch.
Fermented foods feed your gut bacteria, which in turn, reduce inflammation and improve skin barrier function. A 2022 randomized trial showed that fermented foods improved microbiome diversity and reduced inflammatory markers linked to skin aging (source).
3. I choose fats that feed my skin
Skin cells are built from fat, so the types of fat we eat directly affect how our skin looks and feels. I focus on anti-inflammatory, omega-3-rich fats that support hydration, elasticity, and a healthy skin barrier.
That means extra virgin olive oil daily–for almost everything I cook, and sometimes I even enjoy a simple spoonful (truly!). Wild fresh or cured salmon, or trout from the local lakes, is easy to enjoy a couple of times a week. Ground flax or chia seeds blended into my morning smoothie everyday and mixed into yogurt or on a salad. These fats don’t just nourish the skin, they help calm inflammation throughout the body.
Tip: I always store olive oil in a dark glass bottle and use it raw often: on beans, veggies, and eggs. Heat breaks down its antioxidant properties.
4. I avoid grazing (and sugar “nibbles”) between meals
It’s not about restriction, it’s about insulin. Every time blood sugar spikes, glycation starts chipping away at collagen. Instead of constant snacking, I focus on balanced, satisfying meals (protein + fat + fiber).
Feeling happily satisfied allows me to create space between meals.
5. I build every dinner around green vegetables
My baseline: a giant handful of arugula, romaine, radicchio, chard, or broccolini sprinkled with lemon, olive oil, sea salt, and sometimes capers, pungent Dijon mustard or preserved lemon. Greens are rich in magnesium, folate, and phytonutrients that support detoxification, estrogen metabolism, and collagen formation.
Pro move: Sometimes I treat salad like a warm dish. Roast your greens with garlic and broth or pile them under a soft-boiled egg with a tahini drizzle. Skin food doesn't have to be raw or cold. (Although I most often do both!)
Bonus: What I Skip (that made a huge difference in my skin)
Seed oils (canola, soybean, sunflower), they’re inflammatory and sneak into “healthy” snacks. You’re probably aware of this at this point, but sadly most restaurants still use this by default. Request olive oil for cooking your food!
Flavored yogurts and milks — they’re always packed with sugar.
Juice – any and all. I always opt for including fiber as a smoothie if I want to drink my fruits and vegetables.
Anything labeled “glow” or “beauty” without showing ingredients. I choose to eat real food.
A Vegetarian Route to Skin Health
Skin collagen is built from three key amino acids: glycine, proline, and hydroxyproline. While animal proteins provide these in ready-to-use form, research shows that plant proteins can be just as effective when combined wisely.
Think lentils with black rice, or tofu with leafy greens and citrus. These thoughtful pairings ensure you’re getting the full spectrum of amino acids, plus the vitamin C your body needs to actually use them. With a little planning, your meals can become powerful skin-supportive tools, no meat required. (source)
Remember, true beauty starts from within. You are so beautiful, I do meant it! You don’t need anything fancy to feel beautiful, too. By nourishing your body with the right foods, you can achieve that radiant glow naturally.
We’re in this together!
xoxo,
Anja
✨ A Gentle Reminder: The Blood Sugar Method is Live!
As I’m sure you’ve realized by now, I'm truly passionate about empowering you with tools, clarity, and easy-to-understand guidance for optimal wellness.
If you've been looking for clarity on how blood sugar truly impacts your body, energy, mood, and overall wellness you're not alone!
I know firsthand how overwhelming it can be trying to piece together all the science around glucose, energy storage, and insulin sensitivity. That’s exactly why Beth Bollinger (from Nest Wellness) and I created The Blood Sugar Method.
Since our launch, we've been overwhelmed with joy by the sign-ups and participation we’ve received so far. We’ve seen some amazing people diving into the program, including scientists and nutritionists doing research for their own programs. People are already gaining clarity, and reclaiming control of their metabolic and hormone health.
If you haven’t checked it out yet, or you're still curious about how better blood sugar management could support your personal wellness journey, now’s the perfect time.
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Step-by-step guidance to support your unique journey, whether it’s fertility, perimenopause, or general vitality.
This is exactly the kind of resource I wished existed years ago. Our goal is to keep all things Blood Sugar straightforward, practical, and empowering.
Beauty Boost Buddha Bowls
Download & print recipe
Personalized recipe notes
Substitutions for every ingredient
This is one of my most beloved meal prep bowls, and it was originally written for Tiny Kitchen, my virtual cooking club. We had a blast making it together! The photo, captured by the incredibly talented Ronelle Otero, came from a beautiful collaboration. This bowl reflects the kind of everyday recipe I return to often—one that is deeply nourishing, endlessly flexible, and rooted in sustainability.
A Buddha Bowl is a hearty bowl full of delicious veggies, grains, and protein. The goal? A vibrant, satisfying, nutrient-packed meal that’s easy to prep, deeply flavorful, and aligned with whole-food, low-waste, skin-supportive eating. Perfect any day you want to eat in a way that feels good for your body and the planet.
Why This Bowl Supports Skin & Hormone Health:
Salmon is rich in omega-3 fatty acids and B vitamins, which help regulate inflammation, support cognitive and hormone function, and nourish skin from within.
Avocado provides monounsaturated fats and vitamin E, essential for supple, glowing skin and balanced hormones.
Quinoa and black rice offer complex carbohydrates and magnesium for steady blood sugar, energy, and mood support.
Cruciferous vegetables like cauliflower help with estrogen metabolism, liver detoxification, and contain sulfur compounds that support skin clarity.
Fresh herbs and lemon are anti-inflammatory and aid digestion, helping reduce bloating and enhance nutrient absorption for healthy skin.
Tahini contains zinc, which supports hormone regulation, immune health, and helps repair skin tissue.
Lunch | Dinner
Servings: 2
Total Time: 60 minutes | Prep Time: 30 minutes | Cook Time: 60 minutes
Gluten-Free | Dairy-Free | Pescatarian | Vegetarian Optional | Vegan Optional
INGREDIENTS
For the bowl:
¾ - 1 lb salmon, skinned and deboned, divided into individual portions
1 lemon, juiced
1 tbsp olive oil
1 tsp Dijon mustard
1 tsp honey
1 cup quinoa or black rice (your choice)
1 large leek (or 1 sweet onion)
1 honeynut, delicata or butternut squash
1 cauliflower
1 large avocado
Sea salt, to taste
*Vegetarian/Vegan Option: 1 cup chickpeas, seasoned as you would the salmon, and roasted 30–40 minutes until crisp
Chimi-Pesto:
1 bunch dino kale (or arugula), leaves only
½ bunch cilantro (or parsley, if preferred)
1 bunch basil, leaves only
½ cup olive oil, plus more as needed
½ shallot
1–2 garlic cloves
½ – 1 lemon, juiced
Sea salt and black pepper, to taste
2 tbsp nutritional yeast (optional)
Turmeric Tahini Sauce:
½ cup tahini
1 lemon, juiced
6 tbsp water, plus more as needed
1 small garlic clove, grated or pressed
½ tsp sea salt
½ tsp ground turmeric
SPOOG (1 unit):
1 tbsp olive oil
½ tsp sea salt
½ tsp black pepper
½ tsp garlic powder
Optional: dash of cayenne
INSTRUCTIONS
Preheat oven to 425°F.
Prep Vegetables: Peel, de-seed, and cube the squash. Slice leeks (or onion) and cauliflower into bite-sized pieces.
In a large bowl, toss squash in 1 unit of SPOOG. Spread on parchment-lined baking sheet and roast for 20–25 minutes until tender and golden.
In the same bowl, toss leeks and cauliflower with 1–2 units SPOOG. Roast for 15–20 minutes until tender.
Cook Quinoa or Rice: Toast grain with olive oil and pinch of sea salt in medium pot for 1 minute. Add 2 cups water, bring to a boil, then reduce to simmer. Cook quinoa ~15 minutes (or follow package instructions for rice). Fluff and keep covered.
Prepare Salmon: Mix lemon juice, olive oil, mustard, honey, and salt in small bowl. Rub over salmon. Roast on same baking sheet as veggies for 9–12 minutes, or until cooked to preference.
Make Tahini Sauce: In a small bowl, whisk tahini, lemon juice, water, garlic, turmeric, and salt. Adjust with sweetener, olive oil, or more water as needed.
Make Chimi-Pesto: In food processor, blend kale, herbs, shallot, garlic, lemon, olive oil, salt, pepper, and nutritional yeast (if using) until smooth. Taste and adjust seasoning. Mix 3/4 of sauce into quinoa or rice, reserving remainder for topping.
Assemble Bowls: Add chimi-pesto grain base to bowls. Top with squash, cauliflower, leeks, sliced avocado (with sea salt), and salmon or chickpeas. Drizzle with remaining chimi-pesto and tahini sauce.
Serve warm and enjoy!
ENJOY! Please let me know if you whipped this recipe up by commenting on my newsletter in Substack or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀
Download & print, plus shopping list & equipment list:
Is This Pregnancy-Friendly?
Yes! This Buddha Bowl is rich in healthy fats, protein, fiber, and vitamins that support a healthy pregnancy.
Salmon provides DHA and EPA omega-3s essential for baby’s brain development.
Quinoa is rich in folate and magnesium.
Avocado adds potassium and healthy monounsaturated fats that support circulation and hormone production.
Roasted vegetables add beta-carotene and antioxidants for immune and skin support.
Tips:
Choose wild-caught salmon and ensure it’s fully cooked.
Wash herbs and greens thoroughly.
Use pasteurized tahini if concerned about safety during pregnancy.
Is This Blood Sugar & Hormone-Friendly?
Absolutely. The combination of slow carbs, protein, and healthy fats creates steady energy and reduces post-meal crashes.
Healthy fats (avocado, tahini, olive oil) support hormone production and reduce inflammation.
Quinoa and vegetables help with estrogen detox and stable blood sugar.
Turmeric and cruciferous veggies support liver function and hormone metabolism.
Tips:
Add an extra spoonful of tahini for more fat and protein.
Use cauliflower rice or black rice rice if you need a gentler grain than quinoa.
Is This Good for Skin Health?
Yes! This bowl is loaded with nutrients that support glowing, resilient skin.
Avocado and olive oil are rich in vitamin E and healthy fats to hydrate skin from within.
Salmon delivers anti-inflammatory omega-3s.
Cauliflower and kale are rich in antioxidants and sulfur-containing compounds for detox and skin clarity.
Lemon and herbs brighten flavor and support digestive health—key for skin health.
Tips:
For extra skin support, sprinkle with hemp or pumpkin seeds before serving.
Drink herbal tea with the meal to further aid digestion.
Want to Prep Ahead?
Yes! Every component can be made in advance for efficient assembly throughout the week.
Tips:
Roast vegetables and cook grains in batches.
Store sauces in jars; tahini sauce will thicken in the fridge—just add water to loosen.
Keep avocado whole until ready to serve to prevent browning.
How to Store Leftovers
Refrigerate: Store in separate airtight containers for 3–4 days.
Reheat: Warm grains, veggies, and protein gently on the stovetop or in a microwave.
Avoid Freezing: The sauces and avocado won’t hold texture well when frozen.
Substitutions for Every Ingredient
Salmon
→ Use roasted chickpeas, tempeh, or tofu for a plant-based version. Grilled shrimp also works well.
Quinoa or Black Rice
→ Substitute with millet, farro, wild rice, or cauliflower rice for a low-carb version.
Leeks
→ Replace with yellow onion, shallot, or green onions.
Squash (Honeynut, Delicata, Butternut)
→ Use sweet potato, carrots, or parsnips. For a summer version, try zucchini or eggplant.
Cauliflower
→ Swap with broccoli, Brussels sprouts, or Romanesco.
Avocado
→ Sub with hummus, sliced hard-boiled eggs, or a dollop of Greek yogurt.
Chickpeas (vegan protein option)
→ Use white beans, lentils, or black beans.
Kale / Arugula (for Chimi-Pesto)
→ Replace with spinach or fresh herbs
Cilantro / Parsley
→ Use mint, dill, or just extra basil.
Basil
→ Sub with fresh parsley or mint.
Olive Oil
→ Use avocado oil or walnut oil.
Shallot
→ Sub with a small amount of red or yellow onion, or skip.
Garlic
→ Replace with garlic powder or roasted garlic for a milder taste.
Nutritional Yeast
→ Omit or sub with grated Parmesan (if not vegan) or miso paste for umami.
Tahini
→ Sub with almond butter, sunflower seed butter, or plain hummus.
Turmeric
→ Use curry powder or omit for a milder flavor.
Dijon Mustard
→ Replace with stone-ground mustard or lemon zest.
Honey
→ Use maple syrup, date syrup, or omit.
Lemon Juice
→ Sub with lime juice or apple cider vinegar.
SPOOG Spices
→ Customize with Italian seasoning, paprika, cumin, or your favorite all-purpose blend.
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