108: What to Eat, When to Eat, & How to Eat It (Without Spending Hours in the Kitchen) | Jazz Leaf

If you’ve ever hit 6 p.m. and thought, what am I even making for dinner?—or saved a “healthy” recipe that looked amazing… then skipped it because it had 27 ingredients - this episode is for you.

Today I’m joined by recipe developer and content creator Jazz Leaf (who I jokingly call the Air Fryer Queen). She’s known for 30-minute meals with 10 ingredients or less, and her approach is simple, protein-forward, and genuinely doable in real life- especially if you want to feel better without cooking becoming a second job.

In this conversation, we break down what a protein-forward day of eating can actually look like, how to simplify meal prep without overhauling your whole routine, and what to look for when choosing protein powders (including how to spot common hidden sugars). We also talk gluten and dairy, why bio-individuality matters, and practical ways to build balanced meals that support steady energy and stable blood sugar.

If you want meals that support your body and your life, this episode will show you what that can look like - without the overwhelm.

Suggested Resources:

• Jazz Leaf Instagram | Website
• Cookbooks
• High-protein Desserts eBook

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This episode is proudly sponsored by: Sizzlefish

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Transcript

Jac: [00:00:00] What does it truly mean to be well and strong? Not just embody, but in mind and spirit? Welcome to the How to Be Well and Strong podcast. I'm your host, Jacque Will and Genova. After my mom's breast cancer diagnosis introduced me to the world of integrative medicine, I saw how important it is to have a clear, trusted roadmap for true healing.

Now I'm bringing those insights to you on this show. I sit down with some of the leading voices in wellness, mental health, and faith to help you find the motivation and tools you need to thrive. Get ready to be inspired and encouraged because your journey starts now. If you've ever stood in your kitchen at 6:00 PM thinking, what am I making for dinner?

Or saved a recipe that looked beautiful and then never made it because I had 27 ingredients, or you wanna eat in a way that supports your health goals but don't want cooking to feel like a second job? This episode is for you. Today, I am joined by recipe developer and content creator Jazz Leaf, who I jokingly [00:01:00] call the Air Fryer Queen.

Jazz is known for 30 minute meals with 10 ingredients or less. Her approach is protein forward, balanced, and realistic for real life. In this episode, we cover what a protein fuller day of eating actually looks like. How to simplify meal prep without overhauling your routine. How to evaluate protein patterns and spot hidden sugars, gluten, dairy, and why one diet does not fit everyone, and practical ways to build balanced meals that support steady energy and stable blood sugar.

If you want meals that support your body without taking over your life, this conversation will give you a clear picture of what that can actually look like. Let's get into it. Welcome back again. So for listeners, jazz and I had a wonderful conversation. What was it, last December? I think it was December, right?

Jazz.

Jazz: Yeah, it was a few months ago.

Jac: It was a few months ago, and I was so bummed because post recording I found out our tracks didn't record properly. But like I said, I get to see your beautiful face again now, so it all worked out. But we're here for round two,

Jazz: take two. Let's do it.

Jac: [00:02:00] Awesome. Well, Jas, I, this is actually helpful because I feel like I know obviously more about your background, but not to make you repeat yourself, but for listeners who have not heard about you or your work or your incredible Instagram account, I'd love if you could just share a little bit about your story.

Um. Just with how this all started, how you started this incredible account, how you became this wonderful and innovative recipe content creator, like how did this come about?

Jazz: Thank you. Yeah. So my name is Jazz for listeners who might not know, and I'm a recipe developer, a content creator, and I specialize in making 30 minute recipes that are.

You know, 10 ingredients or less for busy people. Beginner friendly, and that's the whole vibe of my entire page is just to make it really, really beginner, friendly, inclusive people that have never cooked before or don't really know how to start in the kitchen eating healthy. I wanna be that resource.

Because it all started when I was getting started cooking. You know, I [00:03:00] was probably in high school and I looked up a few recipes online 'cause I wanted to make my mom like a really nice pasta. And I was like, what is this gibberish? Like, I don't understand what they're saying. And so I'm like, okay, there's, there's a niche here.

I wanted to be really inclusive and I'm a mom, I'm a business owner. And um, my. Entire business has shifted over the last few years as becoming a mom. So now really the recipes are truly simple and beginner friendly because of that.

Jac: And one thing too, I love jazz. I feel like when I first came across your account, like you're the air fryer queen, and I don't know if you remember, but like you and I have this ongoing joke, like when I see your air fryer recipes, I'm always.

Queen of the air fryer because you're just so brilliant. Like you can put things in the air fryer that I never would've thought to include in the air fryer and make these like wonderful recipes. Is that also a staple in a lot of the, the recipes you make?

Jazz: Absolutely. Thanks for mentioning that. I do love an air fryer.

I held off for a long time When they first actually came out, I was like, I'm not getting that. That's [00:04:00] just another kitchen appliance. And then I got my hands on one and I'm like. Ooh, this is really convenient. I mean, I put avocado in the air fryer. I put pancakes in the air fryer. I put lots of different things in the air fryer.

I think it's a really great resource for people who want something quick. Yeah, it's because of how it works. It's like the oven, but it's just gonna speed up the time and then it's not gonna heat up your entire house. So. I think it's a great resource for people and I love it so much. So now I think I have about four air fryers and I alternate them.

Jac: That's amazing. I have one from Green Pan and the only reason I got it is because last year I created a content piece on a softshell crab sandwich, which I've never made before, but like I don't really typically like frying things, so I was like, I could make a healthy spin and I used my air fryer and it was amazing and I was like, what else can I put in here now?

Jazz: Yes. So we use it as our toaster. We use it as, you know, if for any any time doing anything frozen, we'll do that. Yeah, I do it to like heat up things, even like as a microwave replacement. [00:05:00] Like if I'm gonna heat up some leftover pancakes for my daughter, um, you know, any sort of chicken sausage. So it's just a great, great kitchen appliance.

It lives on our counter and all the other ones are gone now.

Jac: I'm so curious too, jazz, like what are your kitchen staples like? You can probably see I podcast from. My little apartment, and if you're watching on YouTube, you can see my entire kitchen behind in my background. But my counter space jazz is like slowly becoming less and less.

But what are like your kitchen appliance staples that you cannot cook without?

Jazz: Great question. And I think that's a solid problem that people have is there's no much more no counter space for all of these fun appliances. So yeah, I do have everything. So I like to. I like to kind of test everything and be able to properly show people, oh, this might be necessary.

This might not be. And so what I love is the air fryer. We talked about that, but that means I retired my toaster, I gave that thing away. I don't use that anymore. Interesting. So that's interesting. Something that I don't have and I just. Pop you can, if you're doing [00:06:00] toast and you're thinking, Ooh, but I have my everyday toast, just pop it in the air fryer for like one or two minutes.

That'll work. Um, I don't drink coffee, my husband does. And so we told me this. Do a coffee maker? Yeah, we do have a coffee maker, but it's funny, this is kind of weird, but he moved that thing into the garage. There's like a little work bench in the garage. I did not tell him to do that. So that helps me 'cause I have more counter space there.

Um, but you know, simple things like, um, a paper towel dispenser, a lot of people have those sitting there. There's ones that connect to the bottom of your cabinet that could o open up a little bit of space. Um, and then I, let me think about it. I have a, I have a blender, but it's really, really small. It probably takes up the size of my fist.

So a smaller,

Jac: is it a bullet blender?

Jazz: It, it's, it's similar. It's like the NutriBullet. It's like, oh yeah. A really, really inexpensive, great quality blender. I've had it for years, but that takes up very minimal space. My husband makes protein shakes every day. So do I. So that's easy. And then I, I do have a food processor and I love a food processor, but that can't stay on my counter, so [00:07:00] I, I do find a little.

Closet space for that. And then I'll, I'll hide that away. But that's pretty much it. I, I keep my juicer away. I do have that. I keep it away. That's kind of bulky. Um, so those are really the only things that stay on my counter are my air fryer. 'cause that's everyday use. And then the blender too. Yeah.

Jac: Jazz, you should do like a separate series, like how to create space on your kitchen counter and then all these little like

Jazz: hacks.

I really should thank you for that inspiration. I've been thinking, ooh, I wanna go a little bit more into kitchen organization lately, and so maybe it's fun. Maybe that's like a little segue.

Jac: Yeah. I also got, I don't know if you can see it, but I got an ice cream maker, uh, last December and I had a friend finally set it up for me like two weeks ago and I have not used it yet, but I'm so excited to make softer.

But again, he was like, where are you gonna put it? There's no space. Like, I don't know, but I'll figure it out. I guess

Jazz: that is, that is the truth of being a woman. I just feel like, yeah, I'll take that gadget. It'd be fun to make ice cream once in a while and then you're like, okay, never use it. Never made it before.

Yeah. We used to have one too. [00:08:00]

Jac: I'm gonna use it this weekend. I'll tell you what I ended up making.

Jazz: Okay. Please do. Yeah, you can make some nice, like protein ice cream or something.

Jac: That's what I was thinking. Jazz. I put protein in everything, which leads to my next question. I'm obsessed with everything.

Like all of your stories. I love how you're like, here's what I'm eating today. And again, like super simple, super easy, straightforward, takes probably less than 10 minutes. Can you break down like what does a day in the life for jazz look like when it comes when. To your diet, and I know you mentioned you don't like, you don't drink coffee.

You do have matcha though. I think I remember seeing Do you post about matcha? I like matcha. Mm-hmm. Yeah. Like what is your, what does your day look like?

Jazz: Yeah, absolutely. I hope this inspires people because I do like to eat healthy, but my whole emphasis is on protein, so I. Eat protein forward. And in this particular moment in my life, I'm not eating gluten and dairy is pretty minimal.

So yeah, I just wanna say that as context as I kind of talk through what I'm going to eat, but I'd like to, as I'm talking about what I eat, I think it'd be helpful to also give like alternatives so that people in their [00:09:00] minds when they're listening to this or watching this, they can also kind of put a meal together in their head so that this can be like a little bit of an inspiration.

So I'll wake up in the morning and of course I do like my. You know, 30 minutes of mindfulness, maybe less than that, but, but just an overall idea of getting my head straight and the house straight and my clothes on and my skincare and all of that. But I do like to start, I found this really amazing chocolate bone broth.

It is so good. And it's like, sounds good. A protein bone broth. It's 14 grams of protein in one cup. It's a little powder and you just mix it with a little bit of water. And it's just chocolate. It has a little bit of monk fruit for sweetener. There's no Steve Deer or anything in it, but it's really good.

And I'll start that in the morning. And I feel like that's amazing to just get like something warming in the morning without being straight caffeine. Yeah. And sometimes I just wanna kind of warm my body up before I actually start to eat something. So I've been doing that. And then I'll share it with my 2-year-old daughter.

So I'll make her a little cup too. [00:10:00] And she calls it the bone broth protein, so she knows that. And then I'll go into breakfast. I usually, I used to be a faster, I used to do. Intermittent fasting probably when everyone else did it. Right? Like what it was it like five years ago or something? Yeah. When it was all the craze

Jac: and then we learned that it's actually really not that great.

Jazz: Oh gosh. Just ruined all of our hormones, so here we go. So anyway, now, um, that I don't fast anymore, I'll eat within an hour of waking up and it's usually something I've meal prepped because I gotta keep it simple. So whether I've meal prepped ground beef in a skillet or ground Turkey in a skillet or ground chicken in a skillet, I'll add some frozen veggies into that.

Any veggies I have, whether it's like broccoli or zucchini or asparagus, anything, it's all like kind of in one pan. And I'll serve that with a side of sweet potato that I've already meal prepped, and maybe I'll add some broccoli sprouts to that. Broccoli sprouts are amazing for detoxification, so if you just add that into your diet, it's so interesting because I've noticed that like if I'm starting to feel like I'm getting sick and then I'll just add some [00:11:00] broccoli sprouts into whatever meal that I'm eating, it kind of takes it out.

So those are, that's a really powerful little. Side note,

Jac: also side note on that too, jazz, I recently purchased Broccoli sprout powder, and for people who like, I don't really mind the taste that much, but for people who do mind the taste, I found that if you put it in a smoothie with pineapple, pineapple masks the flavor of the bro.

Sprouts really well. Like you cannot even tell that they're in there. So fun hack for anyone who wants to include broccoli sprouts but doesn't like the taste.

Jazz: I love that tip. That's so practical. Yeah, and I think it's, it's, that's a fun one. So my breakfast is something like that, and I always have a sauce with it.

Maybe it's like a Mayo based sauce, whether it's just like a little mayo with a little mustard or a little mayo and lemon juice, but something kind of fun and saucy on top. And if people don't like the whole ground beef thing, like. Amy Lou makes these amazing little, like chicken meatballs. They're like just, they're chicken meatballs that you can just pop them, they're in the refrigerated section.

You just, they're ready to go. You just pop them into the air fryer [00:12:00] and for like five minutes, and then you can serve that with, you know, the, the vegetables, uh, the broccoli sprouts and the sweet potato. But everything is protein forward. And this will keep me full for about four or five hours and it's, it's a really hardy meal, like we're looking at over 35 grams of protein and it has those healthy carbs from the sweet potatoes, which give us energy.

And then of course the fiber from all of the veggies in there. Maybe even an avocado on the side. If I have one, I'll, I'll a absolutely add an avocado. So that's my breakfast. If you notice there's no caffeine yet. And usually that's after. Right after that, I'll drop my daughter off at school. And then I'll do a workout.

I like to prioritize that. And then after the workout is when I will give myself a little matcha, and I'll always make like a matcha latte. This could go for also coffee, and I'll put a little scoop of collagen in there just for some extra nutrition. And so that will also give me about five to 10 grams of collagen, which is great for hair, skin, nails, and joints.

And I'll add a little splash of coconut milk in that too. So that's kind of my [00:13:00] morning stack.

Jac: I'm so glad you said that You wait to have your caffeine because I love coffee, Jess, but I will say when I learned that you should not drink coffee within like two hours of waking, because your cortisol is very high, right?

You don't necessarily need the extra caffeine. Like right in the morning that shifted. Everything I did in the morning, right? Because I used to like wake up, have my cup of coffee within a half hour and that's like the worst thing you could do. And I also learned that coffee on an empty stomach, as you very well know, spikes your blood sugar.

So like when I started implementing all these changes. Mostly around like how do I maintain healthy, balanced blood sugar levels throughout the day? I, a, stopped having coffee on an empty stomach. B, waited two hours before having caffeine. And c like you said, with your matcha, I also included, um, or started to include collagen protein.

In my coffee. Right? Because when you combine protein, whether it's with a carb or obviously something like coffee, it doesn't result in that blood sugar spike, which I have tested with A CGM because I like to wear those every so [00:14:00] often. I think I shared that with you last time

Jazz: too. Yeah. So see that's really interesting.

It actually is impacting the body.

Jac: Yeah.

Jazz: And I think also to, to share that, like if people are like listening and they're like, oh, but I can't give up my morning coffee in the morning. Like that's. That's actually okay. Maybe it's just like once a week where you're like, okay, let me wait to have this coffee and just kind of experiment with it, see how you feel.

And I think, um, like doing a self experimentation like that is, is a great place to start because sometimes big shifts like this can feel overwhelming, but just be great. Like have grace for yourself and just be like, okay, like what will I feel? Maybe I'll sleep better, or maybe I won't have that anxiety or those heart palpitations that I just thought were a part of every morning.

Right.

Jac: So true. Have you heard of Mud Water too? Jazz? Have you ever tried that?

Jazz: I have tried it and I have some, yeah, it's kind of a, it's like a tea, um, with lots of different spices.

Jac: It's an acquired taste. I have it in my cabinet. I haven't opened it quite yet. I've tried it before. I'm trying to reduce my caffeine [00:15:00] intake.

Um, just for some of the reasons you mentioned, like, you know, heart palpitations and increased. Anxiety. I think my cutoff is like a cup and a half and then beyond 12 o'clock, if I have coffee or caffeine after 12, I will not sleep well that night. So I'm the same. I have a strict cutoff.

Jazz: Yeah, I'm the same.

I once, I've only had coffee like three or four times in my life and those like three or four times I just didn't sleep even if I had it in the morning.

Jac: Wild.

Jazz: So I completely agree and that's why I do matcha. 'cause it just has, does have like L-theanine in it, which is something that kind of doesn't spike that right energy, but maybe finding a coffee that.

It has some mushrooms in it or something that won't spike, uh, the, you know, spike you with the energy so much and just kind of keep you sustained. Maybe that could be like a little treat for yourself.

Jac: True. All right. I love this. So, breakfast check. What about lunch? Now

Jazz: lunch is around noon. Uh, sorry.

Breakfast was around seven 30. Lunch is gonna be around noon and at that time I'm experimenting with kind of some different. Different I, [00:16:00] some people would say, Ooh, that kind of sounds breakfasty, but I kinda like something sweet. I've done smoothies for a long time, like a big, huge smoothie bowl with like lots of healthy fats for a long time.

So I'm trying something new here where I'll do like a really big bowl of either quinoa or oatmeal. Flax seeds and chia seeds, or just recently on my Instagram stories, I shared this one recipe that I came up with. It's a mixture of hemp seeds, chia seeds, and flax seeds, all mixed with a little bit of coconut milk.

And it's kind of like a porridge like it is. As it cooks on the stove, it kind of thickens into like a pudding. And then I'll mix a little bit of protein powder into that. So we're adding about 20 grams of protein and all already those nuts and seeds are really high in fiber and really, really high in protein too.

Natural protein.

Jac: That's a good breakfast too. And going back to breakfast too, jazz, I'll. So one of my friends wakes up very early in the morning for work and he's trying to eat breakfast. He's trying to gain weight, but he doesn't have the appetite to like eat that early. What would you recommend for people like that who have very early jobs?

They really [00:17:00] wanna try to start eating breakfast, but they just don't have the appetite for it?

Jazz: I would start small 'cause I completely understand after intermittent fasting, it, it is kind of hard to train your body to eat something small. What about like one hard boiled egg or one. Piece of a slice of toast with a little bit of, um, almond butter or avocado on it, or even a banana with peanut butter or almond butter.

Like these are really small and relatively in the grand scheme of things. It's just gonna be a few bites, but it, it'll give your body a little bit of energy. Um, especially like a pre-workout. Those would all be really be great, great pre-workouts because they're carb heavy. Yeah. So maybe something like that.

Jac: Yeah. Okay. Helpful. I'll relay that.

Jazz: Um, and so, yeah, you know, people could also eat this breakfast, eat this lunch style thing that I create also for breakfast, but I'll mix that up. So it's a, it's a heavy base of, of, of nuts and sea, uh, sorry, seed seeds. And then if we're doing, um, oatmeal, I'll mix the protein powder in the oatmeal along with the chia seeds and the flax seeds.

And then if I'm [00:18:00] doing quinoa, which is already high in protein, maybe I'll just, uh, mix a little bit of. Coconut milk and protein powder in a separate cup. And then I'll pour that over the oatmeal, kinda like a, as a pour over, and it'll kind of just get in there and, and, and add, add a little bit of protein into it.

And then I'll top it with nuts and seeds. Walnuts, you know, chia seeds. Sorry, chia seeds, I already said walnuts, pumpkin seeds, almonds, whatever. I kind of have pecans and then we'll even stew a little bit of blueberries, like frozen blueberries. I'll just kind of warm them up and add them on top. Maybe a scoop of Greek yogurt or coconut yogurt, or an almond butter, or you know, some bee pollen for the anti-inflammatory.

Uh, benefit. So kind of something like that where it's warm and cozy and something like this, you know, people might not think, oh, that doesn't sound like, you know, that's, is that like gonna keep me full? Yes. Because of all of the richness of the fat and the protein, it will keep full. But something [00:19:00] like that for me personally, is so satisfying and so cozy.

Jac: Yeah, I know what I'm making for lunch today, and I, I love that you include flaxseeds because, and you probably know this, but flaxseeds are one of the greatest things to help women detox from excess estrogen in their bodies. Right? So I'm a huge enthusiast, even just incorporating like one to two tablespoons of flaxseed ground flaxseed, though per day.

I'll have that with yogurt. Um, I'll have that sometimes with oatmeal if I'm doing a long run that day, but I'm so glad that you included that. And Jaz you mentioned including a protein powder, so this is such a nuanced area because I feel like, you know, some people are like team way, some people are just straight collagen, but a.

I don't know from your perspective, like what is the ideal protein powder? Like what should someone be looking for when shopping for a high quality protein powder? Because it is such a saturated market and there's all this marketing lingo and you don't really know like, what can I trust and what is actually gonna help me, right.

And not really hurt me.

Jazz: Right. It [00:20:00] really is so confusing, and I appreciate you bringing this up. So I'll give a few tips. I think. People need to be their own Guinea pig because there's so many different proteins out there, and that's because everyone reacts differently to protein powder. So some people really may benefit super well and and react really well to a whey based protein powder.

And there are some really great brands that have whey based protein powders, but we wanna make sure that it's grass fed, so it's organic coming from grass fed cows. This is just going to mean that it's the cleanest source it's going to give you. Great energy and be great for your muscles. So something like that is really important.

If someone's thinking, Ooh, but I don't really know if I can handle whey. There's something called a two way protein. So this is milk. That's a two. It's just a different kind of protein. It's still coming from milk, it's still coming from dairy, it's still coming from the cows, but it's just processed in a little bit of a different way that can be a little less hard to digest.

So there's. A two protein powders. So that could be something that [00:21:00] someone would be looking for if they're looking for high protein, you know, animal-based. There's also plant-based sources of protein where it's like pea protein or almond protein. So these are also great sources for people that are trying not to consume whey or the plant or the, you know, the dairy-based proteins.

And for something like that, we're always looking for clean ingredients. The less on ingredients, the better. And I think for sweeteners, 'cause protein powders are going to have sweeteners in them. I think for sweeteners it's just gonna be important to think about what you like. There's sweeteners that are, there's some protein powders that are made with coconut sugar, which is an actual sugar.

There's protein powders that are made with stevia. Some people might not like the taste, some people might love it. There's others that are monk fruit that might be a little more mild. So for someone that is just getting started with it, I would try to kind of experiment. And there's tons of, like if you go to your local grocery store, there's tons of like individual protein powder packets.

That you can try out and that that could be a really great way to see if you like a taste or not. Because some of the plant-based ones that I just talked about, they might feel a [00:22:00] little bit chalky and they might taste a little bit chalky. So the key is to find one that actually, you know, works well with what you're looking for, whether you're gonna make a smoothie with it and just blend it with milk, or you're gonna make.

You know, a berry, you berry smoothie with avocado, maybe you're gonna add some broccoli sprouts to it and some flax seeds you might be able to take, take a different style or, or flavor smoothie. So there's so many different kinds out there. And um, I do wanna note that with the collagen, collagen is great and that's why I added into my matcha, but it's not gonna replace the amount of protein that you need.

It's not like a one-to-one. So if you're getting 10 grams of collagen, it's not like you're getting 10 grams of protein. It's incomplete. So I just wanted to share that for people that might be listening, that they're like, oh, but I already add my call. Into my smoothie. Well that's amazing. But it's not actually all the protein, it doesn't go towards the the ticker of the protein that you need towards your day.

Jac: Right. It's just like the cherry on top.

Jazz: Exactly. Exactly. So is that helpful?

Jac: Very. Also too, you're gonna laugh jazz, you probably see this on Well and Strong's Instagram with all of my. [00:23:00] Recipe content reels. But I love including protein powder in my like baked recipes. I have like a healthy high protein desserts ebook.

But all that to say, for the first time the other week I experimented to putting collagen into a banana bread recipe. 'cause I make like a pretty good banana bread. And I just wasn't thinking, I. Put in like a third cup of collagen. And when I tell you like, you could not swallow the banana bread, like, no, it was so thick and I was like, never again.

But all that to say, like I think if I put maybe like a scoop instead of like a third cup, it probably wouldn't have been as bad. But What do you typically like have your protein powder in? Like, I mean you mentioned like matcha, but like what else do you usually put in apart from treats and oatmeal and yogurt?

Jazz: I think to your point, if you're making a baked good, it's you go to your page and find one of your recipes. 'cause it's the easiest way you could add protein into something. Right. Just in a baked good like that. But yeah, oatmeal, um, a lot of people don't know this, but like, if you're eating [00:24:00] yogurt, like say like a plain yogurt or something like that.

It might be really, really easy for you to just scoop. Scoop in about one scoop of vanilla protein powder, and automatically your yogurt has turned into a beautiful vanilla style yogurt. And maybe if it already had 20 grams of protein and like a Greek style yogurt, you're adding another 20 grams with your one scoop of protein powder and, and like, forget it, you're at 40 grams of protein and then you can add in like blueberries and granola and all of that.

And that would also be a fantastic lunch. I would also say.

Jac: Yeah, I know. That's so funny too because like growing up my mom was always very health conscious in terms of what she bought for my sister and I, she's one of the first pioneers of Whole Foods. I always joke like to walk into that store.

Jazz: Cool.

Jac: But we grew up like we didn't really have a lot of sugar in our, in our diets at all. And I always found it wild that when I would go to friends' homes, right. And. We'd have yogurt after school as a snack, and I would just look at the label and there'd be like 20 grams of cane sugar added to this teeny tiny [00:25:00] thing of yogurt.

And the fallacy is that people think they're eating something good, right? It's like, oh, yogurt, probiotics good for gut health without realizing they're also consuming like. Over 20 grams of sugar. And again, like you can just, like you said, add a scoop of vanilla, collagen protein or whatever protein powder to your yogurt and have a taste just as sweet and also not spike your blood sugar.

Jazz: Absolutely. I know. And it's something that I feel like people just don't know because marketing tactics and when you go to the grocery store, oftentimes I've gone to grocery stores when I've traveled and I'm going to like off. Off brand grocery stores that I don't usually go to. Not a Whole Foods, not a Sprouts, not a Publix.

And it's really, really hard to find plain organic, full fat yogurt. And for people that are like, wait, why full fat? Why plain? Why organic? Okay, so organic because we don't want all those pesticides full fat. Because that fallacy that in the eighties came to life of you don't want to eat fat. Like if you think about it, if you're taking fat out of dairy, they're just emulsifying it with.[00:26:00]

Additives and other things that aren't supposed to be there. So that might actually give us like stomach issues and it's just kind of hard to digest. So when we are picking for picking a dairy, I would, or picking like a yo a dairy yogurt, I would a hundred percent go for like a full fat, and it's so much more rich and it's gonna keep you so much more full too.

So I think it's like. Just piggybacking off, you said off of what you said, people might not know. People might not have the resources, but like the more we talk about it, the more people will be like, okay, next time they go to the grocery store and they're gonna grab a yogurt for their family, they'll be like, oh, maybe I should go for the big tub of plain.

And then like one day for my kids, we'll do strawberries, and then the next day we'll like add in some sliced bananas. It's gonna be banana yogurt, and then like the next day we'll make it blueberry and like smash some blueberries in there. So there's like so many different ways that we can add that own flavor.

Jac: And you mentioned too before jazz, I know you said you're avoiding gluten currently, which I do wanna touch on, but you also mentioned you try to like minimize your dairy consumption. I am a huge fan of a Two Milk. I actually had some of Alex ice cream, which [00:27:00] I know that you know you probably heard of. I love Alex.

I love Alex. At the other week I was just like, I just want some ice cream. But all that to say, I do try to minimize the amount of dairy I have in my diet, mostly just. Because I feel like it makes my face break out, but ice cream is my Achilles heel. So like I will go out to ice cream every blue moon with a friend and like not,

Jazz: I love that.

It's so important for your own mental health.

Jac: It's so important. Yeah. I love ice cream, but with dairy, like how does that, like how do you include dairy in your diet and does that bother you at all? 'cause I know again, like it, it has different effects for different people.

Jazz: I find that sometimes it's an, it's a little more inflammatory for me in, in even certain parts of my phase.

And the quality of dairy really, really matters in my particular, in my particular life. So if I am eating dairy, I'm going for like a raw, usually like a something raw, organic, like a block of it versus the shredded stuff. Because again, the shredded stuff, oh, it's like the more you know, I'm. Sorry, I'm about to say this, but credit stuff has like, it has like this coating [00:28:00] on it that makes it so that it doesn't stick together.

And like these are all things that can really disrupt the hormones in our heart to digest. And so sometimes I daydream about the life I lived about 10 years ago. I didn't know any of this. And I was like, ah, that was so fun.

Jac: I, I hear you.

Jazz: Yeah. Yeah. So if I am, it's like a, it's like a nice quality raw dairy, but my daughter eats dairy.

I, I feed her dairy. I always just get organic and I always get a two organic milk too. So those are the ways that we incorporate it.

Jac: Yeah. And then with gluten, I discovered I have a gluten intolerance, uh, back in college. And again, not celiac, just an intolerance, but I found that. Not having gluten has made a world of a difference for me in terms of just fatigue and brain fog and ability to focus.

And it's funny because you know, people will say when you go to Europe, right? People who are otherwise gluten intolerant are fine, right? Like you can have Italian pasta and not be bothered by that. And they attribute that to the fact that like [00:29:00] gluten in the US is not pure gluten. It's binary, right? And there's all these other fun things that we don't really wanna consume, but.

All that to say as like what is your take on eating gluten in the US let's say for someone who like may not even have a gluten sensitivity, like do you still recommend folks? Just avoid it. What are your thoughts on that?

Jazz: So this is a really great question and I think I'm probably gonna be an interesting person to answer this because I don't have a gluten sensitivity and I haven't eaten gluten in a year.

But with that said, uh, my husband and my daughter both do eat gluten, and what I do is I just don't buy it in the house. So I don't buy it and I don't cook it. And if we do pasta or if we do bread, like it's usually gluten free or a really good high quality sourdough from our farmer's market. So that's, those is probably what we consume.

But I will say that I echo everything you said and it's spot on. It is really hard to digest. It can be super [00:30:00] inflammatory and it is sprayed with glyphosate, so it's not the best thing. And if you do omit it from your actual diet, if you feel like, Ooh, okay, I'm gonna try this out. It takes six weeks for.

Actually get out of our bodies.

Jac: I read

Jazz: that to six weeks of like just, it's still in our body. Okay, so it gets out, right? And then you can experiment with adding it back in. It's exactly what I did and you wouldn't even believe what will happen. Like agree with you. Brain fog to the max. It was like five o'clock in the afternoon.

I had a burger. We were at Disney. Granted I didn't really have another choice, but I ate. Can I go

Jac: with you to Disney side note? I'm just gonna drive down the weekend and we'll go, yeah,

Jazz: come on, come on, let's go. We just won't have the gluten burger. 'cause afterwards I was like, I can't. I can't. I have to sit down.

I have to take a nap. I have to close my eyes. This is so unlike me, but it just shows that once it's out of our system. Our body will react to it so differently. So, and if you do do gluten from time to time, like [00:31:00] there, there are are better choices. We can go for an organic, we can go for something that's like, you know, well done.

Um, but yeah, that, that's why we, when we go to Europe, we can eat everything and feel great and lose weight and not feel groggy and not have that brain fog. It's just because it is manufactured differently in the us.

Jac: Yeah. And for someone who wants to experiment with cutting out gluten from their diet, what are like your favorite substitutes?

Because I know like part of the opposition to omitting gluten is that people are like, there's no good gluten-free pasta out there. And I'm like, that's a lie. There actually is, and I feel like there is so many substitutes, although you do have to be cognizant that sadly, a lot of. Gluten-free options do have all these like other additives, so mm-hmm.

Like you said before, like the less ingredients the better, but what are like your favorite, like gluten-free, like swaps, even like with brands like for pasta, for bread that you yourself have enjoyed over the past year?

Jazz: Yeah, absolutely. I've tried everything and some of them are like, oh, this is such a waste of money, but Banza came out with, Banza has the Chi, they're like the big orange.

Box of [00:32:00] like the chickpea pasta. Yeah. Um, the chickpea pasta is, it's, it's all right, but it tastes pretty chickpea. Like, if I could, I would skip it. So they came out with a brown rice pasta, and That's really good. It's like a green box. Yeah. It doesn't taste anything like, like I, I, it does not taste anything like a gluten-free pasta.

And then actually, like a lot of the Trader Joe's pastas is, are really good, like the quinoa one and brown rice pasta. And that's really affordable too. So. That's the route I would go for pasta. It's really hard to mess that up if you go for like a brown rice. Um, like, or like a quinoa blend. There's another brand called Chicka Pea.

It's made from chickpeas and peas, so it's super high in protein. That's pretty good too. And then for bread, it's a little bit hard to find. I don't have it often. Like I said, if you, if you wanted to like kind of take. One step into a different direction. You could go to your farmer's market and buy a sourdough bread.

And that if you usually fermented, sourdough is a little easier to digest. And it can be a, can be a little bit, bit of a better choice. But there's this brand called base culture and you can find in the frozen section. [00:33:00] And that has been like the best one that I've found. Um, that's pretty good. There's other, if you wanted like an egg-based wrap, egg Life has one.

Jac: I've heard

Jazz: of this and then there's, yeah.

Jac: Have you heard of a WG? No, a WG bakery jazz. I'm sorry, I'm sharing this with you because your life will never be the same, but a WG bakery is my favorite bread of all time. I'm actually having the founder, Hannah, on the show in a couple weeks, but even my dad who loves bread and pasta, like he tried this bread about a year ago when I first introduced it to him, and he's like.

This is the best bread I've ever had. And it's grain free. It's gluten free. And he's always like, Ooh, I love this. What are getting for Aw wg. It's so good. You have to try it.

Jazz: Okay, well I'm gonna write that down so I can look it up and order some. Oh, queen Street Bakery is also another good one. They have some good bread.

So these, it's, it's few and far between, but Okay. A WG bakery. Everybody go listen. Everybody it out. Can try to find that. That's great. And then, um, rice is naturally gluten free, so that's, that's a staple [00:34:00] in our home. Same, we, we, um. We obviously don't, uh, let me try to think what else. Oh, bagels. Bagels are kind of hard to find.

Yeah. Yeah. They're kind of hard to find gluten-free. Um, what else would there be? Let me think. Oh, um, you know, a lot of people use flour in their recipes, but if you just get the Bob's milk gluten-free one to one, that's what I use is leg. Your just buying regular all-purpose flour. It's an all-purpose gluten-free blend.

So I don't know. You're the baker. Mm-hmm.

Jac: Speaking of flour, I mean you're, you bake as well, but. What is your favorite, like flour to bake with jazz? Because I find, I don't know, recently I've been mostly baking with oat flour. I, I do

Jazz: love the

Jac: oat I, I like the bobs, but like even with my banana bread, I just find that it tastes, it comes out really great with oat flour.

I used to do almond flour, but I don't know, I feel like that could also be hard on some people's digestion. So yes, I primarily use O flour.

Jazz: Oh, that's amazing to hear. And oat flour is actually super easy to make. I use a lot when I don't have any other flour on hand, and I just take my oatmeal and I pulse it up in the food processor.

One of the [00:35:00] appliances that I really like that we were talking about earlier, just pulse it up in the. In the food processor and it becomes a flower. So you don't need to actually go to the store to like buy an oat flour, an overpriced oat flour. You can just use regular oats.

Jac: That's amazing. I have not tried that.

I'll be trying that this weekend.

Jazz: Yeah, but you're right. Oat flour is a great substitute.

Jac: Yeah. Awesome. So we are on lunch, jazz, and I know you mentioned this is fun. We're like going down rabbit holes, but you mentioned that staple that you have for lunch, like the bowl. Um, beyond that, are you like a salad person for lunch?

Like do you have leftovers the night before?

Jazz: Usually if I do have leftovers, I'm eating them for breakfast. I'm a very unconventional breakfast person.

Jac: Interesting.

Jazz: Yes. But I do like a salad usually more when it's like very, very hot outside. Um, and, and a little more mild, maybe some arugula, some chopped apples, a little bit of goat cheese, and then maybe some chicken or some fish on top.

But I, um, yeah, I, I do have a salad from time to time and it's only when it's pretty hot outside.

Jac: Yeah, it makes sense. And then dinner. What is [00:36:00]

Jazz: dinner? Dinner routine dinner? Dinner is, dinner is always fun and dinner is always family friendly because one thing that I grew up doing and I really love from our childhood is we sat at the dinner table together.

And so I like to kind of try to do that same thing as much as we can. And um, my daughter. Two years old. She eats pretty much everything that we eat. So I do have to think about her when I come to Olive Sweet Little Olive. I do think about her when I'm, when I'm prepping the meal, because I want it to be something that she can actually enjoy.

Not too heavy on the spices, but it is simple like it is either it's. Protein, a veggie and some sort of side. So whether it's like a piece of salmon, like my pesto crusted salmon is like one of my favorite recipes. It's one of Olive's favorite too. And maybe some asparagus on the side or some roasted broccoli.

And we'll serve that with like a little buttered pasta and we'll call it a day. And it's something that can be done in like 20 minutes. And one of my tricks on making dinner so feasible and so easy is if you have like a 10 minute little. A window [00:37:00] of time, like in the middle of the day. Um, people that work from home might have this more than people that don't work from home, but.

It's totally feasible to like kind of prep everything just in 10 minutes. Like take out a cutting board, chop a few things, like if you're marinating salmon, like just do it quick, put it in the fridge, even like put it in the actual baking sheet that you're about to bake it on. And that way when you're ready to kind of start thinking about dinner, you just kind of pop it right into the oven and it's.

Ready to go. So, um, something like that will either, I like to go, I like to do Middle Eastern food quite a lot. Uh, maybe some tur like chicken thighs with some, uh, turmeric and black pepper and saffron and just like cook that over several hours and then sounds good. We serve that with a little bit of, of rice and like a cucumber and tomato salad on the side.

Jac: It's crazy how much spices can change a plate. You know? Like I never really realized that until I actually started [00:38:00] like being intentional about the spices I used to cook with and I was like, it's a whole other plate.

Jazz: Right? And I'm ha heavy handed on the spices because I don't deep fry and I'm sure you don't either.

I don't really deep fry, I don't really cook with that much butter. I don't really cook with that much oil. Like the spices are where you can add so much flavor and fresh herbs too. I just planted in an herb garden and it's just easy to like pick a few pieces of. Basil and you put it on your pasta and it just elevates it to another level.

Jac: Yeah. That's why I love the farmer's markets here in Greenville. Every Saturday I will just venture down and come back with like bags of like basil and mint and I'm like, this is great.

Jazz: I love it. That's like an ideal life.

Jac: Yeah. Other question for you, and this is another like very nuanced area, but. I want your perspective because you're so balanced.

So many people have different takes on what is quote unquote the best diet, right? Like we hear people say like, oh, like, like for example, like my, my brother-in-law has been on the carnivore diet for the past, like, I don't know, six or seven years and it works for him and like that's great and like again, like everyone's [00:39:00] different.

But in general, what would you say is like the healthiest diet, right? We hear like the Mediterranean diet. Even just in terms of your own weekly breakdown, like how much meat do you have per week versus fish, and do you rotate that? Are you intentional about that? Do you eat more of what you're just naturally craving?

Jazz: Yeah, that's an interesting question. So, uh. I said this a few times during the episode, and I'm sure you agree that diet is bio individual. Like we are all so different, and if someone's listening in as a mom, like you know that from the way that you're raising your child, you can't take advice from other people because your child is different.

Same with diet, like we can't. Take a one size fits all approach because it's, it's just not like that. Everyone is different. Every body is different, and I think especially for females, when I'm learning more and more over the last two or three years, I've been going into a deep dive on this cycle on the, on the female cycle, and there's really interesting evidence showing that there's certain foods that [00:40:00] if we eat more of during c, certain parts of our cycle.

We don't feel as heavy, we don't feel as drained, we don't feel as tired. There's, that can boost our mood. It's just really interesting. So I would say just overall as unprocessed as you can go, the better. So the more whole foods someone can aim to eat, whether it's like snacks or just like meal by meal, if we're aiming to eat whole foods, we're in such great shape.

Um, so that, that would be my take on how people. Could start something like this, start an adventure like this to try to go down a rabbit hole of what works best for them. But as, as much as we, as we're talking about meat and seafood, I do try to do seafood about two times a week. That is something that's on my radar.

And I always have frozen fish and frozen good quality. There's salmon, or my husband goes fishing here in Florida and then he'll catch some and he'll, he'll bring it back and we'll freeze it. We're actually gonna have like fish, a fish, um. Like a fish taco bowl tonight. But yeah, I do try to do about two [00:41:00] nights of seafood, um, a week.

And then other than that, um, during, and right before my menstruation. So for other women that are also doing in, still in that. Beef, ground beef, something like that, just for that iron. And then just, I try to kind of, other than that, I try to lead with an intuitive measure for other parts of the month because.

I've noticed that there are certain parts of the month where I don't feel as hungry, and that might be tr the, the first half I don't feel as hungry, but just over the last two weeks leading up to it, I felt like, Ooh, I, I kind of need a fourth meal in there. And, you know, just honoring that and trying to go for something that's going to be protein forward and going to be as non-processed as it can be.

Um, that's where I would lead.

Jac: Yeah, I love that. There's a really great book. Um, I think it's by Viti and she talks about that, like the foods to eat throughout your cycle. And I created like a guide kind of based on her research, but it [00:42:00] also was so interesting and we were talking about intermittent fasting before, but.

Should a woman be interested in like experimenting with fasting? She should do that during her follicular phase, right? Because that's when your Exactly. Body is like less sensitive to stress. So that in itself makes a huge difference. And I'm sure that's probably also when you feel like not as hungry and that's also a time to push, you know, more extreme workouts.

So to the point about, yeah, like. Listening to your body and, and your intuition with what you wanna eat and how you wanna work out. I think that's so important.

Jazz: Yeah. And I feel like, um, as like another takeaway tip is if someone's like, has like one snack or two snacks or something that they eat, that's like.

We call it processed or like out of a bag every day. Maybe we can find an alternative to it. Maybe we can like make something that's made from Whole Foods but tastes kind of similar. I'm trying to think of an, like, something on the top of my head that would actually make sense. Um, but, but I can't think of one right now.

If you can, if you can think of it.

Jac: My date bars, I made these really good date bars. Jazz, they were, I mean, the best part is that you can store them in your freezer. So it's like, I'm not tempted to eat them all at [00:43:00] once, but I'll have that as like a pre-run snack or you know, late night treat. And it's literally just, again, food processor staple, I'll put dates, vanilla extract, protein powder.

And I'll just process it and then I'll add flax seed sometimes, and then just chop it with, you know, like novita's unsweetened dark chocolate and it's so good.

Jazz: Oh, that sounds amazing. Yeah. Oh, see something like that. Yeah. Like whether it's like a little bar that people like, or like a little candy bar.

There's so many different alternatives out there that are better and, and you can make it home. Like, I mean, just go to your page and take a look or your website and take a look. There's so many different recipes.

Jac: Yeah. Speaking of recipes, jazz, from a content creator perspective, you are always pushing out so many incredible recipes.

How do you come up with these brilliant ideas? Like do you look to other people for inspo? Do you just experiment in your kitchen? Like what is the creative process?

Jazz: It totally just depends on what we're going through as a family and what I'm going through. So it's like what I'm craving, what I want.

Maybe something that my daughter has requested, maybe something that my husband [00:44:00] has requested, but it has to do with what we're eating at the moment and something that inspires me. Sometimes I like, I love sales, so sometimes I'll go to the store and I'll be like, what's on sale? Like, what's, buy one, get one?

You know? Yeah. And then I'll be like, oh, the dates are, so we'll bring two dates, packs of dates home, and then we'll just start experimenting with it. So a lot of it has to do with like what I'm doing every day. And I like to kinda lead with that so that it feels authentic.

Jac: Yeah. What's your favorite dish right now?

Like what's been just on repeat lately?

Jazz: Well, okay, so a few weeks ago I was aired on guys' grocery games, on food networks, guys', grocery games. I saw that. Yes, I need to

Jac: watch it. I was so proud of you and I saw that. I was like, this

Jazz: is amazing. It was a really fun experience and it actually, I filmed it like.

Over six months ago, and it was something that I kind of forgot about and then all of a sudden they were like, okay, we're airing the episode. It's going to go live. And one of the recipes that I made in one of the rounds was like a spicy beef burger. And ever since we, ever since that aired, everyone around me is like, oh, I'm craving that.

That sounds really good. So [00:45:00] I've been kind of making that. And we've had burgers for a few times and that sounds good. It's pretty good. Yeah.

Jac: Um, we're wrapping up on time. I can't believe it's almost been an hour, but one thing I did wanna ask you as well for people, and you kind of touched on this a little bit throughout the episode, but for someone who wants to meal prep but doesn't really have the time or is just like overwhelmed, just tactically, like what are simple steps that they could do?

Jazz: Great question, and we will make it really, really simple. There's some great brands out there that are frozen or prepackaged, and they're made with really, really simple ingredients, and what I would do is go to the store and just grab some of those things and have them on hand. I talked about Amy Lu already, but I'm gonna talk about them again just because they're, they're, they make like meatballs and sausages and.

And stuff like that is usually frozen in the, not in the frozen section, in the refrigerated section. That can be a great side of like a protein. And then I would say sweet potatoes are super, super easy to meal prep. So you could grab a few sweet potatoes, maybe four [00:46:00] of them at a time, poke a few, wash 'em, poke a few holes, wrap them in some parchment paper, pop 'em in the oven for like an hour and a half that can be done like one day while you're cleaning the house or while you're working from home.

And. Just like that. You have like four servings of sweet potatoes, like ready to go in your fridge. They're already mashed, they're ready to go. And then just like having some staples, like whether it's like Greek yogurt, plain Greek yogurt, or like, you know, some fresh vegetables, but everything is ready to go.

And there, there, there's so many different options at the store that you can grab. Like you can grab, uh, like, you know, um. Carrots that have already been peeled, for example, right? Like if, if you, if you are in desperate need of like, okay, I don't even have an extra three minutes to like peel my carrots, just grab some that are already peeled.

Like try to be tactical about it. And you know, there's some week I like to cook most of the things from scratch, but there are some weeks where I'm awfully busy and I know that I'm gonna be taking my daughter here. My, here, you know, my, and my husband's not gonna be around much because of work. And, [00:47:00] and those are the weeks where I will try to.

Lean a little bit more on some stuff that are prepackaged. Uh, I'm, I am always saying yes to something frozen that might be like, there's so many great frozen options now that we can utilize, whether it's like healthier fries or healthier sweet potato fries, and like some great quality ground. Uh, great quality, um, like meatballs, uh, by force of nature.

They have like liver in them. I love. These are force of

Jac: nature.

Jazz: Yeah. Right, right. So there's like all these different things and I think it just requires a little bit of patience at the beginning to try to get your hands on some things that are better quality. And then once you get in the groove, you'll kind of be able to experiment and know like, okay, this can go with this, this can go with this.

This is not that much energy, this is not that much time. And kind of piece things together that way.

Jac: And even too about the spices. Bit like people who feel like they're making the same thing over and over again. Just like experiment with different spices, like keep the same dish, but like just swap spices and again, like it becomes a completely new

Jazz: meal.

Yeah, swipe, swipe the sauce that comes with it. My [00:48:00] husband really is like in love with ground beef and rice. It's super easy and he'll, he'll make a, a batch of ground beef every three days and, and just serve that with some rice. But every day he's topping it with a different sauce. So whether it's like enchiladas or like a spicy mayo or like a hot sauce.

But this is just a way to like uplevel the different flavors.

Jac: Oh yeah. And just in general too, I feel like the less decisions we have, right, whether it's for food or just in life and like what we wear in the morning when we wake up. The easier it is to like actually be productive and hit your goals.

Right, because it's less decision fatigue. So I feel like meal prep at its essence can just help that whole process and it really does carry over, I feel like, into every other area of your life.

Jazz: Oh, yeah, yeah, yeah. And I, I just started, I just launched this series of like a 30 minute protein dinner series on my page.

It's on my blog too, but it's just like a simple way to start for like quick protein dinners that can feed. A whole family, but also can just feed one person for like a like three or four days. So maybe that's worth checking out and just getting some [00:49:00] inspiration from that.

Jac: Oh my gosh. Yeah. I love that.

Well, speaking of checking you out, where can listeners find you? Where can they pick up a copy of your amazing recipe book as well?

Jazz: Thank you. I can be found on jazz leaf. It's J-A-Z-Z-L. EAF on pretty much all the platforms. Instagram, TikTok, Pinterest, YouTube, all of the above. And then my blog is jazz leaf.com, and that's where all of those free recipes are.

And same with the cookbooks. They're all there. I have eBooks that you can just like download right away and get into your inbox and you can start cooking. I have tons of different ones. All of them are like 30 minute recipes, 10 ingredients or less. And then there's one that's a hardcover and that can be found on Amazon.

It's called Easy Does it?

Jac: Awesome. Well, I'll be including the links to all of those in the show notes. And my very last question for you, jazz, and you're probably already expecting this and that is what does being well and strong mean to you?

Jazz: I love that. I think that being well and strong to me means trusting your intuition, trusting your gut, and leading each day, one foot in front of the [00:50:00] other, not second guessing yourself and just going with what you truly desire.

And I think you can't go wrong with just trusting your intuition, trusting your gut, and just not being so hard on yourself about these everyday decisions and all of the big decisions that come up in life. Um, if we just kind of lean into. God and ourselves. There will be so many answers there that can feel overwhelming, but they can be right in front of us.

Jac: I love that. Well, jazz, this has been so much fun. I learned a ton. I'm sure a lot of listeners did as well. I cannot wait for round two. Thank you for your inspiration, for your brilliance in the kitchen, for sharing all your wonderful recipes, and yeah, I can't wait to have you on Again,

Jazz: thank you so much for having me on.

This was so much fun.