Shelley Can Help

Shelley Can Help I'm a nutrition chef showing you how to make simple recipes to help reduce chronic inflammation Hey!
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If you want to cook a little healthier, you are in the right spot! I'm a certified health coach, nutrition chef, and professional cook. I teach you simple steps to take in your own kitchen that will have you cooking healthier with simple recipes using easy recipes.

08/24/2026

If you learn just one thing from my 12+ years on this "finding a good balance with healthy eating" journey, it's this:

Let's stop the habitual shopping.

You know that kind where you push the grocery cart down the same aisles at the same store and grab the same condiments & foods you've always bought without even considering what is actually IN them.

I'm guilty of this so trust me...I'm not throwing shade at all.

But, after 2 nutrition schools and 12 years of learning how to make healthy cooking and eating simple, I now shop wide awake.

I read every label. I'm aware of how and where they hide inflammatory ingredients.

This ever-so-popular condiment brand has got it down.
The flavor
The easy-to-recognize label

And, listen up.... I'm NOT saying NEVER eat this stuff.

I'm saying try not to put it on everything. It shouldn't be the condiment on the table at every meal.

Just like all food splurges..... moderation wins most of the time.

And I am begging you to try my recipe.
it's on my website ShelleyCanHelp.com
Just search "ranch" in the search box.

You can make a big batch and even freeze it.

Eating/Cooking Healthier is NOT about a complete overhaul (unless extreme is your jam...it's NOT mine).

I'm here to inspire you to take the baby steps. One at a time.

One meal at a time. One grocery store visit at a time.

Be sure to save this for your next grocery store visit.

08/23/2026

Home-Style Mini Turkey Meatloaves

I was playing around with this one, and it turned out better than expected (isn't that how it usually happens?)

I love traditional meatloaf, BUT.... like with any recipe, I wanted to put a Shelley spin on it (AKA: make it more anti-inflammatory).

I subbed the ground beef for ground turkey
I used homemade breadcrumbs (gluten-free)
And I made my own ketchup (recipe coming at some point)

And the reason I did mini loaves in a silicone muffin pan is so I can freeze the extras.

Easy ✅
Freezer Friendly ✅
Anti-Inflammatory ✅
DELISH ✅✅

The link to this recipe is below in the comments (it's on my website: shelleycanhelp.com)

08/22/2026

A little behind the scenes. This week, I taugh 3 virtual cooking demos for corporations across the country.

Let me explain.
A corporation hires me and I do a healthy cooking demonstration virtually for their entire company as a part of their wellness program.

Yes, wellness programs can be more than just gym memberships, bloodwork, and dental check-ups.

I truly love my job. I get to share healthy cooking recipes, tips, ideas, concepts, and kitchen inspo with strangers world wide.

When companies hire me and I get to share a healthy cooking class with their employees, several things happen.

1. They show up and they don't leave. They are engaged, taking notes, watching.
2. They ask great questions. They are curious.
3. They follow up after by joining my email newsletter and/or follow me on social.
4. They make small changes in their kitchen so they too can cook healthier for their families

After teaching across corporate America for over 7 years now, I can tell you this for sure....

People are waking up. People WANT to do better. They just aren't given the information in a doable, fun, and simplified way that gives them confidence to try something in their home kitchens.

Trying is the BEST way to begin.
Shop differently.
Create new recipes.
Make a mess.

But one thing is true.
Your health will take a turn for the better and we can have fun along the way.

Want me to host a virtual event for your company, organization, group?
Shoot me an email: [email protected]

08/21/2026

Analysis paralysis is legit in the kitchen.

Really in any life skill you've never done before.

But being able to whip up a nutritious meal for yourself, I believe, is a life skill we should all learn.

It's NEVER perfect. It's messy. It fails. It tastes amazing. It's hard when you are new to it.

BUT... the reward???? There's almost no words for it.

So if you are one that "knows" you should be making more of your own meals, you save tons of recipes, but you have trouble executing..... this is your sign to start.

Maybe you've fallen out of the habit and know it's time to start again. This post was made for you.

Make the plan.
Go to the store.
Make that recipe you saved months ago.
Give yourself grace.

And do it all over again tomorrow.

The beauty in creating healthy meals is..... it's a never ending job so you can also try again.

And when you need ideas, inspiration, tips, confidence, support....... just come here to my little social media page and watch a few videos.

I've been supporting others on this journey for almost 9 years now.... and guess what???

I'm not going anywhere.

I've got you. Your kitchen has got you.

Save this post for those moments when you need a push.

08/20/2026

I started this journey over 12 years ago.

And one thing you can depend on from me.

NO trends. NO fads.

I have been speaking the same language and building my events around the same topic.

Reduce the inflammation in your body, and you begin to heal. Period.

Until you control the inflammation, is does not matter how much protein you eat, or how many calories you count.

Your body can't heal and you can NOT feel better if you are chronically inflamed to the point of your body breaking down.

I scroll on social with the rest of you. And I tell you this.... my thumbs are busy b/c I swipe past the trending "health and wellness" videos real quick.

Do NOT believe everything you see on social media. Do your research. Learn about the person telling you information.

And this will sound so silly, but here's a really good tip for how you know what agenda is being pushed and what "noise" you should avoid.

Are you ready?

Visit the yogurt aisle at any store and see what they are promoting the most. THAT is the current "health trend".

6-7 years ago it was probiotics.
Today, it's protein.

If you stick to an anti-inflammatory diet as your base, making sure you get protein, healthy fat, and fiber at every meal..... you don't have to listen to all the jargon.

You no longer have to wonder if the current topic is true or not.

Do your own research, listen to your own body, and adjust accordingly.

In the meantime, if you want to reduce the inflammation in your body by making VERY Small changes to your food intake, click the link in the comments below.

08/17/2026

Don't let the excessive chatter about protein make you feel like you need to revert to ultra-processed "foods" (convenience foods) to get all our protein in.

Foods like protein bars, protein powders, etc.

Have you noticed so many foods are now putting "protein" on the front of their labels???

They are good.

Marketing works.

I promise you the entire "eat. more protein" craze will die down. After these products reach their goals, "marketing" will be on to the next topic.

I remember it being "probiotics" for the longest time. Every product was putting probiotic marketing on their food labels.

Do we need protein? OF COURSE. But..... nothing is new. We have always needed it and will continue to need it as a well balanced diet.

BUT..... can we stop the madness????? It drives me NUTS to see so many "influencers" hammering protein this and protein that.

Real protein sources win every time.
They won yesterday, they win today, and they will win tomorrow.

IF you want to use protein products as strictly "supplements", I highly recommend

Just remember this... THEY ARE SUPPLEMENTS and your body will always use and process real food much better than factory made powders.

08/14/2026

Healthy recipes do you NO good if you don't do the work.

Find a recipe.
Get off your phone.
BUY the ingredients (make sure they are anti-inflammatory).
MAKE the thing.

I'll be honest. I'm guilty of saving recipes and never going back to them.

So I'm here to tell you, your health will not improve if you don't take action.

Action isn't easy at first. BUT, it's like any habit. Create one healthy habit in your kitchen, and the next habit becomes easier to implement.

Action (making, trying, failing at recipes) is where the results are.

So, find one. Find a recipe (I hope it's mine) and go make it.

Fail at it.

Then try something else.

Don't be afraid of starting. Be afraid of continuing to be unhealthy because you chose not to take action.

Hit that follow button for healthy, inflammation reducing recipes, inspiration, tips, and more.....

08/12/2026

I don't know what day it's going to be this week. Could be Tuesday. Could be Thursday. But I know it's coming.

Neil might say "Babe, come help me cover the boat".
or
I may have a perimenopausal moment of "I do NOT WANT TO PREP DINNER"
or
I might go to a networking event where I'll be talking a lot and peopling too much and come home and be drained.

But I know it's coming. One of those days where I'm running on fumes and still have to figure out food for us.

So today — while I actually had ten extra minutes — I did something about it. Not a big meal prep production. Not a Pinterest-worthy spread. Just chicken, cubed, bagged, and into the freezer. Ready to go.

This step alone will save me at least 15 minutes (let's be honest, most of the time, the chicken isn't even thawed).

Future me will be so happy!



Salad night. Taco night. A quick skillet thing when I don't even have the energy to think. It's all the same base, just waiting on me to decide.

This is what taking care of future me actually looks like most days. Not glamorous. Just done.

Save this one for the day you need it. You'll know exactly which day that is.

08/10/2026

Not all fat is bad. The word fat has such a bad reputation and it's time to pull back the curtain.

Simply put:
Unhealthy fats = saturated & trans fats
Examples: Butter, fatty red meat, bacon

Healthy fats = unsaturated fats
Examples: avocados, salmon, nuts, seeds, olive oil

Get your healthy fat....every single day. Every meal if you can.

I teach a VERY simple philosophy that will simplify it for you. Before you create a meal, make sure each of these are on the plate:

Healthy Fat
Protein
Fiber

The rest is a bit flexible.

When you learn to read a food label, your blinders come off and "they" can no longer fool you.

#1 rule (which applies to this low fat/reduced fat topic):
Write this down and tattoo it on your brain....

IGNORE the front of every food label. Completely. Don't read it. Don't believe it.
Flip the box/package over and read the ingredients.

This is the #1 thing you can do to own your health.

Fall back in love with FULL FAT and avoid "lite" or "reduced fat"

08/03/2026

I am giving you permission to enjoy sweet treats and it can also be healthy.

So let go of the guilt. The shame. The "I'll do better tomorrow" mentality.

I'm over it.

Now, I'm not saying go nutso crazy with eating an entire batch of "healthy brownies", but after being on this journey for over 12 years, I have learned this one simple thing....

Eating/Cooking healthy does NOT mean deprivation. Am I'm tired of the online rage bait that makes you scared to eat anything but vegetables.

I am the queen of teaching balance. It's If/AND....

Yes we need fiber, we need healthy fat, and we need protein.

Yes, we need to cut back on ultra processed junk. OBVI!

But, can we stop being dramatic about all the extreme ways of eating?

If you're new here, welcome! My husband had a heart attack 12 years ago and I've been on a healthy eating and cooking journey ever since. And for the past 8 years, after 3 schools and a lot of trial and error, I teach others how to find this beautiful balance between healthy eating AND eating foods you fall in love with (Yes, you can have both).

Let's not separate delicious and healthy. How about we have both??

Save this for your next grocery store visit

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