needing medications for blood pressure and prediabetes,” he knew it wasn’t the road he wanted to take. He knew it was time for change, and he took charge and made it happen.
Greg focused on what he has found are three key areas in his health journey; he shares his learnings to help others incorporate healthy life choices:
No. 1 Food
“When it comes to food we have so many options. I am sure you would shut down right away if I said you had to give up foods you love. I sure would! The good news is you don’t have to give up anything; it is all about balance. I look at food as a balance.
The balance will look different for each person. The best way to figure this out is to simply start a food journal and keep track of everything you eat or drink. This can be done by writing it down or using an app. Once you have a good feel for daily tracking, start to keep track of your choices.
This process is not easy, and it takes time to get adjusted to a new way of eating. Remember if you slip with journaling or eating you can always get back on track right away. Slips will happen; how you handle them is important.”
No. 2 Exercising vs activity
“I like to say that food is 80 percent of a healthy lifestyle. The other 20 percent comes from being active. Exercise is a harsh word because often we hear that word and call it quits. I want you to replace that word with activity.
Sounds much better right? The good part here is that there is no right or wrong
activity. The goal is to be active for 30 minutes a day. You can break it up in to short ten minute sections if you want. If you’re watching TV, perhaps during the commercials get up and do an activity. I find that it is easy to stay with your activity if it’s something you enjoy doing.
Maybe you have a friend walk with you or take a bike ride on the Paul Bunyan State Trail. Joining a health club is another option. You have access to many different equipment styles and they often have group classes.
Personally, I take group classes at the YMCA, and find the variety and positive peer pressure keep me motivated. The activity should be above and beyond your daily movement. For example if you do a lot of walking for work, look at adding another type of movement. Maybe try lifting weights or rowing?
Bottom line is there are a lot ways that you can try to keep moving and stay active. I also suggest that along with your food journal you keep an activity journal. Some people find that using a smartwatch is a fun way to track activity. Just another tool for your toolbox!”
No 3 Dealing with mental triggers
“Often we will mindlessly eat when we are not even hungry. It could be triggers such as watching TV, going to a baseball game, or attending social gatherings. Stress can cause you to do mindless eating.
Being able to recognize and deal with the stress in your life can help you put down the food!
This is a process that takes time to break. Often people don’t track these items when they are mindless eating. Once you start being honest and logging everything is when you can start to look at patterns.
One idea I like to suggest for dealing with the mindless eating is to have fruits and vegetables already cut up and in the front of the fridge.”
What results has Greg seen from these life changes? “I have now lost over 80 pounds and found a lifestyle that will hold me accountable to staying on track.”
Greg was so excited about his journey that he decided to take it to the next level and help share it with others. He co-teaches a Crow Wing Energized Lifestyle Change class, the National Diabetes Prevention Program, helping other community members make healthy lifestyle changes at the Brainerd Family YMCA.
Greg offers this advice to others: “Making a lifestyle change can be easy if you break it down and do one small step at a time. You can change your life! I did!”
I CAN Prevent Diabetes Lifestyle Change Program
I CAN Prevent Diabetes Program, a CDC-approved curriculum, is designed for people with prediabetes or at risk for diabetes. This free program may be for you if you are:
• At risk for but NOT currently diagnosed with diabetes,
• Overweight,
• Not pregnant,
• Have a history of gestational diabetes.
Learn how to create a healthier lifestyle and its role in preventing diabetes in this year-long prevention program. Groups will meet with a trained lifestyle coach once a week for 16 weeks followed by eight monthly sessions (duration is one year total) to help participants set personal goals to lose weight, eat healthier and increase physical activity.
Brainerd
Location: Brainerd Family YMCA, 602 Oak St, Brainerd 56401
Class is free; special YMCA membership price of $40 for four-months for class participants during the
first 16 weeks.
Childcare available.
Classes begin: June 14 — Day: Thursdays
Time: 9 – 10 a.m.
For more information: Carolyn McQueen [email protected] or 218-824-1349
Register online at
Pine” target=”_blank”>crowwingenergized.org/events/ican-prevent-diabetes-program-2/
Pine River
Location: Warehouse, 307 Norway Ave, Pine River, MN 56474
Classes begin: July 18 — Day: Wednesdays
Time: 9 – 10 a.m.
For more information: Samantha Barron 320-632-0163 or [email protected]
Register online at
Become” target=”_blank”>crowwingenergized.org/events/ican-prevent-diabetes-program-3/
Become a Certified Lifestyle Coach
Become a certified lifestyle coach by taking this two-day course so you can teach others how to create a
healthier lifestyle and prevent diabetes in a diabetes prevention program.
Training 9 a.m. – 5 p.m., Sept. 25-26, at Essentia Health – St. Joseph’s Medical Center,
Thabes 1, 523 N. Third St., Brainerd.
” target=”_blank”>crowwingenergized.org/events/lifestyle-change-coach-training/
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