Smart Snacking

A candy bar here, a burrito there – pretty soon you've eaten more calories in junk food than you need at three meals combined.

If salty and crunchy is your thing, instead of a cup of corn chips (230 calories), opt for the same amount of air-popped popcorn (25 calories) or pretzels (100 calories). Skip the caramel corn at 160 calories a cup and go for a caramel corn rice cake at 50 calories each.

Sweet tooth nagging you? Instead of an ice cream sandwich (220 calories), choose low-fat frozen yogurt (110 calories). Better yet, an apple has only 80 calories; a medium banana, 105 calories. Fresh fruit has the added advantage of providing needed vitamins and minerals, not to mention fiber.

Is candy your downfall? Don't despair. One ounce of hard candy has 110 calories; jelly beans, 105; gumdrops, 100 and marshmallows, 90. Four licorice whips have 112 calories. Gotta have chocolate? Bypass the big bar and pick up a few pieces from the dish by the counter. One Hershey's Kiss has 27 calories, a Tootsie Roll, 26 and a .6 oz. KitKat bar 80.

Finally, break the super-size habit. A 64-ounce regular soft drink is the equivalent of more than five, 12-oz. cans or nearly 810 calories. A better choice? A 16-oz. can of V-8 has 105 calories or any sized glass of ice water has 0 calories. A giant order of McDonald's fries with cheese has 810 calories vs. a regular plain order with 210. As for that billboard advertising the free, 72-ounce steak to the person who can eat the whole thing, don't even think about it.

Talking to Kids About Terrorism

Memories of Sept. 11 and images of terrorism from around the world can be tough to handle, especially for children. According to Judith Myers-Walls, a Purdue University specialist in child development, not talking with children honestly and openly about these events doesn't protect them. In fact, the silence may frighten them more.

Be aware that the imaginary world of small children is as real as the physical world. Their greatest fears are that an event such as Sept. 11 event will happen again, that someone will be injured or killed, that they will be separated from the family or they will be left alone. Older children may have a more realistic viewpoint, but may still be fearful and have concerns that are difficult for them to express. That's where parents can help.

Be available. Whether by phone, e-mail or in person, be there for the kids you love. If you have teenagers, reassure them and let them talk about events and their fears and concerns. For younger children, answer questions as they come up. Reassure them and avoid dwelling on personal danger.

Tune out the media. Once the initial news coverage of an event has passed, shut off the radio and TV to minimize exposure to replays. Small children, especially, may mistakenly believe the violence is ongoing.

Share your feelings. In age-appropriate language, let kids know how you feel. It can be a chance for closeness and to demonstrate concern for others; with teens it can be a chance to discuss world issues.

Provide outlets. Little kids can express fears by drawing pictures and then talking about the artwork. Teens can gain a sense of involvement and positive action by volunteering with organizations that support those affected by the terrorism.

To learn more about helping your family deal with these issues, visit the Red Cross Web site at www.disasterrelief.org.

Peace on the Home Front

If coming home after a long stretch on the road feels more stressful than being gone, it's time for a plan. It should be one that eases re-entry and helps you and the people in your life get what you need.

Try these approaches:

Keep the first few hours you're home low-key. Let family and friends know you need this time to adjust.

Recharge your batteries by getting enough rest, along with plenty of exercise. Make time for things you enjoy, whether it's a family cookout, tinkering with an engine or fishing.

Reconnect with your family. This is especially important for your kids and spouse, so set aside time to do things together and separately with those you love.

Don't get overbooked. There's likely to be a list of stuff around the house that needs your attention, so talk with your spouse. Decide together what's most important and what you can realistically get done. Then work together to deal with the rest of it, whether that means postponing it or hiring someone to do it.

If Only I Could Remember

Ever search for your keys, only to find them in your pocket? Memory is a tricky thing, but you can make it work for you with these simple memory-enhancing techniques:

• Make a daily list and keep it close by.
• Create a designated spot for important things – your wallet, glasses, keys, checkbook, laptop – and always return those items to that spot.
• Exercise 20-30 minutes a day to increase the blood flowing to your brain.
• Exercise your brain by learning new skills, meeting new people and talking about challenging topics and ideas.
• Eat fresh fruit and vegetables every day. They fuel the brain. Alcohol and junk food don't.
• Get your Zzzzzzs – Lack of sleep slows memory.
• Be aware that drugs – both legal and illegal – can affect memory, as can alcohol consumption.

If you think you have serious memory problems, talk with your doctor.

Give Yourself a Raise!

Want a raise? You can give it to yourself. Do it today by changing some of your spending habits. Here are some possibilities from cheapskate.com:

Keep Coins — When a bill comes to $4.02, pay with a $5 bill. Then dump the change into a saving jar. At the end of the month, deposit the contents of the jar in a savings account.

Shop with Cash — Except for payments that go through the mail, pay the old-fashioned way – cash. When you're spending currency (vs. a credit card or check) you're more likely to think twice about expenditures.

Assess Your Insurance — Call your insurance agent today and ask how you can cut your rates on coverage for your home, car, rig, boat, health and life insurance. You may be able to save by folding in other insurance policies or by shopping on the Internet.

The Thrill of the Hunt— Take finding the lowest price as a personal challenge. Some profitable comparison-shopping candidates include long distance service or calling cards, cell phones, credit card fees and interest rates, prescription drugs and airline tickets.

Pack It — Instead of picking up necessities on the road, bring the basics from home such as window cleaner and paper towels, snacks and fruit, bottled water, aspirin, toothpaste and other staples.

3 Steps to a Better Bottom Line

We all agree that there's nothing more frustrating than compiling the dreaded federal tax return. Every April, year in, year out, it's the same brain numbing exercise; gather up the receipts, sort them, total them, compile the tax return, pass out, regain consciousness, then, for one fleeting instant, consider charging the amount owed on your only credit card that hasn't been maxed out.

Fear not. There are a few things you can do to throughout the year to help ease the stress of the tax filing season, and at the same time increase your profits. Let's look at them by the numbers:

1. Save every receipt you can get your hands on. Even the ones from the local post office, gas station, department and grocery stores. These little wads of paper you casually stuff into your pocket or roll into a wad and toss on the floor can save you thousands in tax dollars. Make sure your tax preparer gets each and every one of them.

2. Don't throw that logbook away! It's the easiest way to count the number of days you're on the road so you can figure your per diem deduction. Each day gives you a $38 deduction from your taxable income. For example, if you were away from home for 300 days in 2001, you would have netted a $6,840 deduction after the IRS imposed reduction. That's nothing to sneeze at!

3. If you don't know what you're doing when it comes to income taxes, get someone who does. It doesn't have to be a professional tax preparer, even though in most cases, they will save you more in taxes than you'll ever spend on them. It can be your wife, husband, brother, sister – whatever. The key here is to make absolutely sure your tax preparer knows the trucking industry. A mistake here can put you out of business and into bankruptcy court in a heartbeat.

How can you tell if your tax preparer knows about trucks? Ask a few leading questions like, (1) Do you know what a lumper is? (2) How about a load lock? (3) Can I depreciate my tractor over a three- or five-year period? If the answers you get are, "A really bad bruise," "A really big pad lock," and "Five years" – run! (You better know the answer to the first two. If not, you're in deep trouble. Tractors are listed as property 00.26 in the table of class lives and are depreciated over a three-year period.)

The lack of tax knowledge and not taking all of the deductions you are entitled to are the two biggest reasons for business failures in the trucking industry. Every driver knows how to get a load even if it means creative "talking" and a little wheeling and dealing here and there. But tax computation is something that is better left to the professional that knows the trucking industry. Do you disagree? Would you like to bet your truck on it?

(By Dave Weckerle, Blair Tax Service, (800) 882-5247, www.blairtax.com)