I try to train 3 days a week. Simple compound body weight movements are my personal focus. So pullups, dips, squats. Then accessories to compliment muscle groups. Bicep curls, tricep push downs and/or lateral raises, and Romanian deadlifts respectively. Lastly core is important for your overall health and stability so sneak that into your workouts.

I priorotize walking to most places if I am able, keeps staying active easier than dedicating time to running. However, sprints are a really great athletic movement so don't be afraid to find a field and do sprints or something explosive like it.

As for diet, there's no real counting anything for me. I typically just prioritise getting proteins on my plate then veggies and complex carbs. Try and cook your food yourself rather than eating out and you're 90% of the way to your goals! The rest is consistency and effort.

As for local plants I'm not sure if there's anything special but growing your own food does seem to taste better in my opinion!