I don't know about you, but spring always inspires me to get outside and run. But, as you renew your weekly running goals, it might be time to renew something else -- your shoes.

There's no definite answer as to how often you need to replace your running shoes -- it will vary depending on how often you run, the distances you run and the shoes themselves. However, most experts agree that you should start paying attention by 300 miles, and by 500 or 600 miles, you almost definitely should replace them. You might think they're fine, but you know those new aches you're feeling in your knees, hips and back? Those are all signs that it's time for a new pair.

So what should you get? Well, "Runner's World" has come out with their Spring 2009 Shoe Guide, and it's a great place to start shopping. First, they explain how to determine the right type of shoe for you. For example, your weight has some bearing on whether your shoes should have more cushion or more stability. Arch type and pronation will also make a difference, and while there are ways to figure this out at home, I've had good luck going to runners' specialty stores for advice.

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It's time -- time for that spread of holiday food and its accompanying butter, cream, sugar, and salt. Is it even possible to practice health-minded cooking during such a time? Of course it is, say chefs and dietitians, who agree that most recipes can be modified to increase their health value without sacrificing taste.

"Reduce and replace" -- that's the key, says Darlene Dougherty, former president of the American Dietetic Association. She's not talking major recipe overhauls here, just minor nips and tucks. Here are some of her easy, anytime tips.

• Replace butter with unsaturated oils such as olive, canola, and soy oil.

• Use non-fat or low-fat milk instead of whole milk and opt for reduced fat cheeses too.

• Substitute lean cuts of meat for fatty ones. Remove fatty skins.

• Bake, boil, and steam rather than fry. Sauté with a dash of oil, wine, or tomato puree.

• Cut back on egg yolks, which are high in fat and cholesterol.

• Start with less fat, sugar, and salt and then adjust for taste.

• Season with herbs, spices, lemon juice, or minced tangy vegetables, instead of salt and butter.

• Forgo cream-based soups, sauces, and gravies, or make them with skim milk. Choose vegetable-based soups and sauces.

• For baked goods, use applesauce or other fruit purees for butter and oil -- this maintains fluffiness. Cut back on sugar by one-half or more.

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