Just substitute whole wheat flour for white flour. I used white whole wheat, which is a softer wheat and has the benefits of whole grain, but is more like white. King Arthur has white whole wheat. There used to be a ton of recipes on here from Sugarbusters, but I don't think they are accessible anymore. Recipe sites will have search features you can use to find whole wheat recipes. I had mutiny with my kids at first too, but eventually, they all go used to it. They are all grown now, and they purchase whole grain products.
You might want to check on here and see if the South Beach Diet area has recipes. They would be made with whole grains, as that is part of South Beach.
Yes, I think just one mile a day can start to make a huge difference. A 30 minute walk a day will help cure insulin resistance, and give many benefits to the cardio-vascular system.