You can use the Adobe Flash wizard to import a video, add a flash player (like YouTube's flash player).. then save it. When you're done you have a file that you can just put on your site with a generic embed code like this:
Code:
<embed height=xxx width=xxx src="URL">
I've found that the easiest way to avoid headaches and get a video up.
On a Mac.. I don't know if you can do it like that.. I don't use Mac. I use Windows.. I like .avi files.. I like the XviD codec..