Hehe cool. Glad I didn't offend you with that. None meant.
Frames are frowned upon, yes - but I'd say they're alright in certain applications, such as in a closed intranet, off the main highway. I suppose that's why the W3C have included support for frames - but as a means of getting yourself 'out there', they can cause hideous problems with navigation, bookmarking, linking-out and of course, search engines. Personally, I had so many sizing and layout issues across browsers and screens, I gave up using them altogether!
If you do a quick search for CSS layouts and examine some of the most popular models out there, you will come across exactly the sort of layout you've been attempting there.
For a start, you'll need a simple columns layout with divs (to replace the frames). This dude
has some great advice and tutorials to get you started.
For that lovely menu thing you got going on in your left column, you'll need to get into making lists. Go here
and learn how to make list menus. You can add backgrounds to list items, to make buttons - or style them up to look like the ones you have created.
As you'll know, frames seem good because once the navigation frame is loaded, it doesn't need to load again, each time you jump to a new page. Because CSS is so powerful when it comes to styling, often you don't need images to make navigation and headers look cool and it uses much leaner code. This means the site loads faster and so jumping from page to page can feel as seamless as moving through frames.
But at the end of the day, I'm saying weigh it up and decide for yourself. I'm not going to tell you what to do with your site, because that's your business.
Hope this helps.
PS. It's not so much the colour that bothered me, but the spots themselves.