"simple body weight exercises that he and I may be able to do together - very basic and quick ones for the morning before we head out to work. We are both terribly out of shape and have sedentary jobs"
Mark's beginner exercises are excellent. Watch out, they're much more effective than they may appear. See the exercises at:
Action Item #4: Exercise Primally – Move, Lift, and Sprint! | Mark's Daily Apple
There is also http://startingstrength.com/index.php/site/videos
On nutrition thaere's http://www.calorieking.com/foods/cal...d=-1&sid=14775. There's a better site but I can't find it right now. Look for it in PubMed.