thanks Maggi, that has eased my stressy mind! the nuts/seeds etc are not a problem as for years now i've done my own mix and always have a pot on my desk at work to munch on, i use cashews, almonds, walnuts, peanuts, sunflower seeds and pine kernels, i dry fry them and sometimes i'll add pepper and soy sauce. or sometimes i'll break a small amount of dark chocolate into tiny pieces and add that. i think they are a yummy snack!
thanks for the advice xx