Nurse Practitioner Evangeline Reyes-Pastorella

Department of Neurosurgery, New York-Presbyterian/Columbia University Medical Center

What is Body Mass Index (BMI) and why is it important?

What is your BMI? Find out!


BMI Calculator for Adults


BMI Calculator for Teens and Children

Having a higher BMI places you at a higher risk for Diabetes.

  Are you at risk?

3 Tips and tools on how to get to a healthier BMI or maintain it.

1: Keep an Eye on Portion Size (by the National Heart, Lung, and Blood Institute)

What is the difference between Portions and Servings?

A "portion" can be thought of as the amount of a specific food you choose to eat for dinner, snack, or other eating occasion. Portions, of course can be bigger or smaller than the recommended food servings.

A "serving" is a unit of measure used to describe the amount of food recommended from each food group. It is the amount of food listed on the Nutrition Facts panel on packaged food or the amount of food recommended in the Food Guide Pyramid and theDietary Guidelines for Americans.

Take a quiz on how well you know your portion?


Portion Size Plate

Interactive Tool from WebMD: Portion control is a critical part of successful weight loss and weight management. The WebMD Portion Size Plate gives you easy-to-understand guidelines to help you avoid some common portion-size pitfalls.


Healthy Weight - it's not a diet, it's a lifestyle!

Great resource from the CDC website about healthy eating. The CDC gives tips about cooking healthy at home.  The site even provides "100 easy-to-make, fun, healthy recipes" where "no advanced cooking skills required". Look for the link, "A Healthier You".

2: Get Moving!

Do activities you enjoy like walking, hiking, biking, running, dancing, swimming, etc. Most people like walking because it is easy, enjoyable, and free. The key is picking something that you will stick to. 

Here are the American Heart Association recommendations for physical activity in adults:
  • At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150

  • At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75; or a combination of the two

  • Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.

Start slow and just like the Nike motto, "Just Do It!" For the first day, start with a 10 minute walk around your block, then gradually increase the time by 5-10 minutes and the distance by two blocks after a couple of days until you can do 30 minutes. Set a realistic goal!

Find activities on the calendar of events or check out the walking programs below.

Steps To A Healthier Rockland County offers the following walking programs! Check out their site for more FREE programs.

Guided Park WalksGuided park walks are offered at a variety of Rockland County Parks.  These walks are offered year-round and are led by trained Rockland County Trail Guide Docents 

Walk It! at Palisades CenterWALK IT! is a mall-walking program in partnership with the Palisades CenterGood Samaritan Hospital and the Rockland County Department of Health’s Steps to a Healthier Rockland program that encourages people to walk frequently as a key to a healthier lifestyle.  WALK IT! is open to anyone living, working or attending school in Rockland County.  

3: Keep Track of What You Eat and Your Activities

MAPMYFITNESS SITES: Requires you to register.  Also available as apps.  Check them out! 

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Just  For  Fun!

How well do you know your foods?

Where do you find the fat called Triglycerides? 

a)  In your body

b)  In food

c)  Both

Answer: Find out all about Triglycerides here (an education toolkit courtesy of AANP).

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