Obesity rates are up in 31 states, and I wouldn't be at all surprised if  "portion distortion" was part of the reason. We see this all the time with super-sized items at fast-food restaurants, but even sit-down restaurants serve large portions.

Another culprit?

Packaged "single-serve" foods, which have grown dramatically in size.

Don't fall for the savings gambit of super sizing. Yes, the food may cost you less in the short run, but it will cost you far, far more in the long run. The money you save pales in comparison to the amount you would spend trying to get healthy again.

The United States has nearly 200,000 fast-food restaurants and over 3 million soft-drink vending machines. We also have an extremely wide variety of processed foods available in our grocery and convenient stores. Some 90 percent of the money Americans spend on food goes toward processed foods.

How can you possibly be healthy with that much processed food in your diet?

Our goal is to reverse that ratio and strive for 90 percent non-processed food and only 10 percent from other sources. By doing this, not only will you enjoy health benefits, but the satisfaction of preparing meals and controlling the ingredients is a great feeling.

If you are looking for some current reasons why the United States is facing an obesity epidemic, consider some interesting facts from the book Fast Food Nation:

• In 1970 Americans spent about $6 billion on fast food while in 2000 they spent more than $110 billion.

• Every month 90 percent of American children between the ages of 3 and 9 years visit a McDonald's, where they receive massive doses of soda.

• The typical American now consumes approximately three hamburgers and four orders of French fries every week.

• What we eat has changed more in the last 40 years than in the last 40,000.

As is the case with many people, I have very little free time. But, I prepare over 95 percent of my meals myself to preserve my health. It is a commitment, but it can be done.

Remember, it's possible to gain 10 pounds in a year by consuming only 100 additional calories a day. So eat when you're hungry, but make sure you're eating the right foods for your nutritional type, and that you listen to your body and stop eating when you feel full.