Mary Lavanway is a dietician with Hannaford. In this segment she shares a recipe for a Spinach Vegetable Dip.Ingredients:1/2 English cucumber, coarsely grated1/2 large zucchini, grated1 (10 oz.) box Hannaford Chopped Spinach, thawed and drained3/4 cup DannonÂ® All Natural or OikosÂ® Greek Nonfat Plain Yogurt3/4 cup Hellmann’sÂ® Canola Cholesterol Free Mayonnaise1/2 cup red bell pepper, chopped1/2 cup CabotÂ® 50% Light Fat Shredded Cheese2 green onions, thinly sliced1 tablespoon McCormickÂ® Minced Onions or Onion Powder1/2 teaspoon McCormickÂ® Garlic Powder1/8 teaspoon McCormickÂ® Crushed Red Pepper (optional)Directions:In a medium bowl, stir together all of the ingredients. Refrigerate for at least 30 minutes.Serve with your favorite KashiÂ® crackers and assorted raw vegetables.Variation – Replace cucumber and zucchini with a 14 oz. can of artichoke hearts, drained and chopped. Spice up therecipe further by adding any of your favorite McCormick Perfect PinchÂ® salt-free seasoning blends.Weight Loss Made Simple:Energy balance (calories consumed = calories burned) allows us to maintain our weight.If you want to lose 2 to 4 pounds a month, try a few simple changes:1. Replace some of your daily food choices with 2 or 3 alternatives, lower in calories.2. Add 30 to 60 minutes of activity most days of the week (housecleaning counts!).By cutting out 100 to 300 calories each day and adding activity that burns 100 to 300 additional calories,you can lose up to one pound each week.Here are some examples of simple food swaps and daily energy burners:Simple Food Swaps:â€¢ Replace one tablespoon olive oil (120 calories) with one tablespoon I Can’t Believe It’s Not Butter!Â®Olive Oil Light Spread (only 45 calories).â€¢ Substitute a half-cup of nightly ice cream (150 calories) for a pieceof fruit (60 calories).â€¢ Change from regular mayonnaise (90 calories per Tbsp.) to Hellmann’sÂ®Canola Cholesterol Free Mayonnaise (40 calories per Tbsp.).â€¢ Swap regular cheese (110 calories per ounce) for CabotÂ® 50%Light Cheddar (70 calories).â€¢ Replace regular granola (250 calories per 1/2 cup) with KashiÂ®GOLEANÂ® Crisp!â„¢ (120 calories).Energy Burners(based on a 200 lb. person, 30-minute duration):â€¢ Bowling or dancing burns 110 calories.â€¢ Shopping for groceries burns 120 calories.â€¢ Walking a 20-minute mile burns 160 calories.â€¢ Housework or gardening burns 180 calories.â€¢ Doubles tennis burns 220 calories.â€¢ Weight training with 90 seconds’ rest between sets burns 250 calories.