Can you bike to work?
If you can, do that, you will notice a difference in less than 2 weeks. Think "spin", generally as low a gear as you can move your legs fast enough to keep up with. you'll also be saving gas money, which adds up quickly.
Great job on kicking the smokes.
When you wake up, do just 15 push-ups or crunches or something. It will wake you up immediately, and kick-start your metabolism. This is really easy. Later, move up in the number of reps and do multiple sets.
Yogurt, nuts, fruits, vegetables. Take fish oil capsules (tasteless) and make sure you are getting Omega-3 fatty acids every day (also walnuts, just eating fish, etc.) and probably fewer Omega-6 fatty acids. Fish is great for you but fish are increasingly found with elevated levels of heavy metals like mercury...I wouldn't be surprised if humans can no longer eat fish in the coming 50 years. Whole grains (brown rice instead of white rice, etc.), whole wheat as opposed to white bread. NO corn syrup, no processed sugar and junk; instead of a Snickers, have an organic 80% cacao dark chocolate bar, or a box of strawberries. And make sure to toss in a juicy Filet Mignon once in a while so you don't feel deprived.
"eat food. not too much. mostly plants."
-michael pollan
more here :
http://www.michaelpollan.com/article.php?id=87