Well, I have answered my question if I must give up nuts as well as coffee in order to lose weight. The answer is yes- putting a tablespoon of a seed/nut mix on a tossed salad, in spite of a week of exercise, eating on plan, no coffee, no diet soda is enough to make me gain. Big time.
Me -up 2.4
Hubby - down 0.8
son - up 3.2 ( obviously also cannot have nuts)
Back to the drawing board