Anybody who needs to loose weight (at 5'8"/169/ 18%body fat I should loose five pounds) would be well served by investigating Barry Sears' Zone Diet. The book, "Mastering the Zone" can be found on Amazon for a few bucks. It isn't an easy read but it is worth the effort. Dramatically lowering your likelyhood of diabetes, heart disease, and a stroke is a benefit.

The Zone Diet also complements the Paleo Diet quite well, which is also worth investigation. I still consume dairy which isn't part of the Paleo but it works for me.

For an exercise program Crossfit, or something quite close to it, it without peer. It can be scaled for all ages/ability levels, and it doesn't talk all day to do.