You've been doing awesome at physical activity.    It may make sense to bump up to 30 minutes 5 -7 or 3-4 days a week  with extra sessions, bike rides and walks, to boost the current routine. Lmk if you need anything!

As far as nutrition you've learned a lot of lessons and have surely made some improvements.  Frame it mentally as such and take the next step in adding the next habit into your life or investing in the next "who" or "what" that will make your nutrition system and processes easier to carry out consistently. 

Start small and gain some momentum.     

Form that structure to your day, prioritize your focus (which may not be around diet or exercise, decide on what dimension of life you need to concentrate on). ,  set up your environment with the tools and organization ASAP and practice applying new habits daily.      

This Questionnaire should garnish insight into where you currently are and elicit epiphanies on what dimension to focus on next. 
​
SURVEY 
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Psychology and Neurochemistry ---   Pleasure vs. Happiness. 


Excitement
Systems

multiorganism creatures

Microbiome- all aout protecting liver, feeding the gut. 
Brain
Hormones 
Muscles 
​Stress, Hunger, Addiction, 
use music 
purpose, motivation 
social media 
you either have to believe and follow or research, 
behavioral - 
are my thoughts useful? how do they behave?
surround yourself with motivation
its not being unkind, it is about seeing the true and false on both sides
The few things you can do that will make a difference. 
nutrition and exercise has been extremely difficult for me to effectively comprehend (notice I will never say "fully understand") 
cook
steps/movement   (pain free/injury free life, energy, mood)
​Beliefs, awareness, know yourself, negotiate with yourself, help yourself
help you help yourself 

Thinking about 

Welcome! 


abstinance,  as hard and extreme as it can seem-   getting past the first week , withdrawal symptoms, headaches, low energy, dizziness, (combatting this with small, meals and 1Tbspn to 12oz water)  and noticing  the benefits and reduction in hunger and cravings along with increased energy, taste buds do changes and relatively rapid weight reduction .   It has got to feel worth it! and it does after you get past the hunger and cravings in 1 to 2 weeks (typically 1).  The supplement below could help.  


Easier said than done, but taking measures to manage stress, sleep and caffeine and alcohol intake. They can all cause detrimental blood sugar levels and cravings.    Caffeine to my current understanding isnt necessarily detrimental directly, but it, like alcohol, can throw your blood sugar into volatile levels that could trigger cravings and hunger. 

Find a way to get real whole foods down the hatch vs. processed foods. 
Check anything from "healthy packaged options" (oxymoron to some degree) to milk alternatives , to  marinated meats and condiments -    limit anything that has added sugar  ------"HIDDEN "added sugar accumulates and the trick is discovering what degree of limitation allows you to achieve the balance of enjoyment that doesn't spiral you into losing the control that you hopefully find after abstinence. 

When one does (consciously decide or "slip up") to indulge,   you have to be careful about  spiraling into consecutive episodes of uncontrolled intake (and relapse into addiction) doesn't occur.   Special occasions, triggering events/feelings etc.,   weekends are all challenging.      Important to remember, "no sugar is a practice like meditation" - when you slip off the track,   you can rediscover the benefits and freedom by getting back into the practice."    vs. feeling like you "failed".   Instead, view it as something beneficial you find yourself back into and benefit more each time you do it. 


  Portions (dose makes the addiction and toxicity potential) along with frequency and type of carbohydrate (soda is more addictive than fruit or sweet potato for most people).    
Add veggies, nuts, seeds, any ingredients you can feel good about (e.g. I pile on hemp seed and raw nuts on frozen treats like occasional ice cream)  it  help from a physiologic and psychological standpoint (guilt destroys confidence) .      choosing whole wheat and plant based alternative is "better" 100%, so always lean toward "better".    All carbohydrates break down to "(blood" sugar and have potential to disrupt hormones involved in blood sugar regulation, hunger , metabolism and  and set off  cravings. 

Just like alcohol, some people can control a few beers,   some folks can't have a drink or they'll spiral into binge drinking and alcoholism.    broad spectrum between those ends. Similarly, the effect of 1 beer every night adds up quickly over time.  

chromium picolinate.  
https://www.google.com/search?client=ms-android-tmus-us-sscr-revc&sa=X&biw=412&bih=718&tbm=shop&ei=Hd0_YPrWKJa6tQaXhJPYCA&q=chromium+picolinate+natural+grocures&oq=chromium+picolinate+natural+grocures&gs_lcp=Cg5tb2JpbGUtc2gtc2VycBADMggIABANEB4QGDoECAAQQzoCCAA6BAgAEBg6CAgAEBYQHhAYOgYIABANEBg6BggAEBYQHjoICCEQFhAdEB46CgghEBYQHRAeEBhQgawCWLnMAmCrzQJoAHAAeACAAbkBiAH_DpIBBDUuMTKYAQCgAQGqARJtb2JpbGUtc2gtd2l6LXNlcnDAAQE&sclient=mobile-sh-serp

 has been mentioned as a supplement that helps significantly reduce sugar cravings.    I have not had feedback or personal experience, but it is worth a try.    definitely lmk your feedback! check for contraindications first, but seems generally safe. 

Using nuts, seeds, very dark chocolate,   potentially fruit (if not triggering) , tea,  walking,, music,, reading,, distractions and removing yourself from temptations, as strategies and substitutes. 

amazing grass greens mix is quite good  chocolate shake mix but not very sweet.  I go to it from time to time personally and recommend it. 

Go-to's 
Low sugar preserves like crofters brand.    
Low sugar dark chocolate. 
potentially kombucha. 
Pork rines instead of chips (counterintuitive, but fat and calories are not as concerning as the sugar and carbs with this approach). 
unsweetened Coconut milk 
raw nuts - cashews, almonds, have a natural sweetness that you taste buds will pick up on once the tolerance and taste for sweet changes. 

Setting up the environment : clearing temptations and having some of these low sugar/carb options on hand everywhere where you typically search for foods and snacks.   This isn't as easy as it sounds- the more habitual or autopilot you can make this, the more manageable it'll be.   its gotta happen day in and day out, week in week out-    I see the personal chef, meal service , personal shopper , auto online shopping easing  this challenge.  

Anything sweet can be triggering e.g. fruit , artificial "zero calories and non-nutritive sweeteners. 

It is the sweet , pleasurable taste that's addictive (unfortunately).        I used to practice with the beliefs that  drastically eliminating sugar was "too extreme" and "not sustainable" . 

What I've found is that for some folks,   sweet foods and (the rampant amount of) hidden sugars in processed food is addictive to different degrees and drastically reducing sweets and high (especially processed ) carbohydrates is actually freeing once they break away.     

 So framing sugar as an addictive, with undeniable potential for toxicity made drastically limiting it- not extreme at all and makes it easier to avoid rationalizing intakes.  The addage 100% committed is easier than 98% committed usually applies when it comes to carb/sugar  cravings. ​

Sweet potatoes
Green beans
Asparagus
Roasted broccoli, carrots, cauliflower
Sautéed (fresh, dried, frozen) onions, red bell pepper , grated carrot
Squash and zuchinni : Acorn , spaghetti squash , butternut
Tofu, tempeh , edamame * great protein. No need to avoid unless allergic . Many myths surrounding soy
Baby potatoes or fingerling potatoes (virtually no dicing needed). Toss with little oil and bake
Frozen and canned veggies
Canned beans ,
FRUIT: melon, whole fruit , grapes, pears, apples, citrus, ​

Super Cereal is one of my favorite go-to's in the morning and when I need to refuel later in the day or evening. This is a perfect example of "inclusion" verses "exclusion" when it comes to healthy eating. Include healthful nuts, seeds, dried or fresh fruit, nuts and even dark chocolate to modest portions of  low-glycemic, whole-grain cereal such as: oats, bran flakes, shredded wheat or Cheerios.

Adding these foods can indeed increase calories, so you don't want to go overboard with the portions (unless you're looking to add calories). The benefit of adding these items is that they add nutrients, protein and healthy fat which nourish our bodies and help keep us fuller for longer- hopefully resulting in less overall calorie intake throughout the day if you're trying to lose weight.