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Sherry's head-to-toe "Back to You" makeover included an eight-week nutrition program created specifically for her by dietitian Derek Johnson. The results, along with Sherry's fitness regime, were fantastic. Sherry lost a whopping 20 pounds. But Derek's philosophy is not just about helping his clients lose weight. "You have to get heatlhy to lose weight, not lose weight to get healthy," he says. Derek conducted tests to determine Sherry's overall health status, including blood chemistry levels and food allergies. He also interviewed her in detail about her lifestyle, family health history, medical and fitness conditions, and her health and nutrition goals. With this information in hand, Derek tailored Sherry's eight-week program to meet her specific needs. He gave her simple tools such as a snack list, grocery shopping list and optimum food choice list. He had her keep a day-by-day food journal and asked her to make the following changes immediately:
 - Stop all diet cokes - they make you gain weight - Drink coffee only in the morning - Eat more real whole foods - not processed or package foods - Dinner should be the smallest meal. Eat more food earlier in the day - Have some protein at every meal - breakfast lunch and dinner - Cut out dairy - Never miss your snacks - two snacks between meals - five meals a day - Have more calories from 7 a.m. to 1 p.m. and less between 1 and 7 p.m. - Follow the 10 Simple Rules as best as possible - Remember small baby steps The 10 Simple Rules 1. Drink a glass of water first thing every morning. 2. Eat slowly, and be seated at every meal. 3. Eat breakfast or a snack within 45 minutes of waking. 4. Try never to eat a carbohydrate by itself (add a fat or protein) 5. Never go longer than 3 ½ to 4 hours without eating. 6. Drink at least 64 ounces of water daily (small amounts at meals). 7. Eat dinner by 7 p.m. (three hours before bed at the least). 8. Take at least one 15-minute break outside each work day. 9. Make sure to get eight hours of uninterrupted sleep. 10. Choose natural carbs, the ones that come from the ground (examples: rice, yams, sweet potatoes, beans).
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