Those small snack-size treats work great, don't they? Just enough of a sweet taste without throwing everything off. I truly believe in a "law of diminishing returns" when it comes to treats. A small amount tastes great and usually is just right for topping off a meal. Too big a portion just stops tasting as good, and the payment of extra calories for not so much extra taste is no longer worth it (to me, at least). I find that reminding myself of this while eating dessert helps, as well as knowing that I can have more at the next meal. I also discovered if I have plenty of the particular treat available, I don't feel the need to fill up on it because it's going to disappear. When I go to the store, I'll frequently bring home treats like full- or half-size cakes. Taking a portion of cake for lunch or dinner doesn't turn into, "Oh, better take a hefty slice since I can't have it again for a while!" Instead, it's more like, "Plenty of cake left--I can have another piece at the next meal!"
Please tailor this advice to your own situation, though. Some people simply can't take having snacks and treats available so readily without tempting them to overeat. One of the good things I got out of my dabbling in intuitive eating was the legalizing of all foods, and paying attention to how your body responds to them. Combining that with Reinhard's system of three meals can work together beautifully!
. I worked late and had to take kids to soccer training and it all just felt too rushed..also I think I didn't eat enough protein. I've been having oats instead of my eggs for breakfast..maybe that's a factor?
And wow on all your activities, including your real-life shovelgloving! There's nothing quite like that activity for a whole body workout.