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An Interview with William Castelli, M.D.
February 18, 2011, By Kirkham R. Hamilton, PA-C
©copyright 2011, Prescription 2000, Inc.
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KIRK HAMILTON: Hi, my name is Kirk Hamilton, your host of Staying Healthy Today. Our message is simple: To provide you credible usable health information from interviews and our educational resources to help you Stay and Be Well in the busy modern world. Please take a few moments before or after listening to this interview to browse through the Prescription2000.com website, the home of Staying Healthy Today Radio, for our free educational services.
Today's show topic is "Heart Disease Risk: Cholesterol and Lipids in 2011. What Do We Really Know?"
Our guest today is Dr. William Castelli, former director of the Framingham Heart Study and currently a staff physician at the Heart Center of MetroWest in Framingham, Massachusetts.
Welcome Dr. Castelli. It's an honor to have you on the show today.
DR. WILLIAM CASTELLI: Well thank you.
KIRK HAMILTON: Tell me. You know, I've heard your name for so many years with regards to the Framingham Heart Study and lipids. How long have you been practicing medicine and how did your career take twists and turns to lead you to do the Framingham Study and then get into really being known as, I guess of somewhat of the cholesterol man, so to speak?
DR. WILLIAM CASTELLI: Well, I started my internships probably in 1959 and then residencies in the early 60s. But then I went over to the Harvard Medical School to start growing cells that lined people's arteries in dishes and we fed them fat and carbohydrate. And then '65 I went out to Framingham to spin the bloods in the ultracentrifuge to separate the total into HDL and LDL and IDL and VLDL and chylos and Lp(a)s and some of the triglycerides. And you know it took us about 10 years after we measured something in Framingham to find out how it played out, and that's when we learned in the 70s that the higher the HDL went the lower the heart attack rate and the higher the LDL went the higher the heart attack rate. We also learned the higher the triglycerides went the higher the heart attack rate. But unfortunately the triglycerides have been ignored until very recently in medicine because in the 60s when lots of us were separating these totals into all these different kinds we ended up with the Fredrickson-Levy-Lees typing system based on essentially bell-shaped curves on LDL and bell-shaped curves on triglycerides. But you had to be in the upper end of those bell-shaped curves to have what they call the type. It was a Type II if you're in the upper end of the bell-shaped curved on LDL and a Type IV if you're on the upper end of the triglyceride curve and those were the two major types. But our lipid experts in America were attracted only to the upper end of the bell-shaped curve on LDL. And the reason for that is that if you are there in that upper end of that curve you have one of these really very dangerous genes for what we call familial hypercholesterolemia. And those people who get that gene get a very high LDL cholesterol, such that if you look in the clinics taking care of them after their heart attack, you learn that 5% of their patients have gotten their heart attack by age 30, 20% by age 40, half of them by age 50, 85% by the age of 65. And because they mostly did end up with a 300 cholesterol we learned in the Framingham Study that if you had a 300 cholesterol, 90 out of 100 of those people got a heart attack in the first 26 years. So that was a very dangerous place to be and those people wanted to find those genes and they found dozens and dozens and dozens. But unfortunately they were also the people who were advising the guidelines about what should be measured. And that's why the focus just went over to LDL for a long time, and then they made some very, very dangerous mistakes. See they were the ones who called a total cholesterol under 200 desirable. Now in Framingham when you had a cholesterol between 150 and 200 in the first 26 years, 20 out of 100 of those people went on and got a heart attack. Well these people of course were treating way up at the upper end of the cholesterol scale, up around 300 where the rate was 90 out of 100. So I guess when you've been treating 90 out of 100 and it falls to 20 out of 100 you call that desirable. But what is it they didn't understand? Well they didn't have a good statistical background, these people, so they didn't realize that this was 20 out of 100 of 45% of the population. And in the first 26 years of Framingham it produced 35% of all the heart attacks. Now that was twice as many heart attacks as that in 90 out of 100 at 5 to 10% of the population but they didn't get it as young as those people up there at the upper end, but they did get it and you can't call that desirable.
KIRK HAMILTON: So is the Framingham Study still going on, correct? It's fourth generation?
DR. WILLIAM CASTELLI: Yes it is. And you know I joined in '65 and in '70 I was instrumental in starting the second generation. And then when I retired in '95 and started a wellness clinic to get into how do you treat these risks, these lipid risks and blood pressure risk and all the risk factors. The guy that replaced me, Dan Levy, started the head of the third generation (Framingham Study). So we actually have three full generations under study in Framingham. The first is practically all passed away, but still you know we're going to get into someday all these genes as well and B but the dilemma in this whole issue about where we were in lipids. See if you were down there between 150 and 200 (cholesterol), how do I find the 20 that would need to be treated, but not - wouldn't want to have to treat perhaps the 80? Or if you had an average cholesterol with someone who gets a heart attack in America which would be in the low 220s, the rate is 40 out of 100. Well see, LDL is not going to help you identify those people the best. In fact, you're going to have to go to this ratio of the total (cholesterol) divided by the HDL, which is the best predictor. And see in the early, in the mid '70s when we finally did get outcome data on what we had measured starting in the mid '60s in Framingham, we had the best statisticians from the National Heart, Lung and Blood Institute. And one of them, Tavia Gordon, of course, went and looked at all these different measures - LDL and total cholesterol and HDL and triglycerides and that ratio - to find out which one would predict the best. Well, see it wasn't LDL like our guidelines would have you believe. And HDL way out-predicted LDL. But it was actually that total (cholesterol):HDL ratio. And you know not everyone wanted to accept that. And Ernie Schaefer's group at Tufts once took the 44,000 people that had been in all the most recent trials lowering cholesterol and lipids and changing the lipids and so on, and asked the question, "Which lipid change explained the fall in the heart attack rate the best?" Was it the total cholesterol, the fall in total cholesterol? Well, no, but it helped. Was it the fall in the LDL like the majority of our lipid experts would say? No, and it wasn't quite as good as the fall in total (cholesterol). The fall in triglycerides helped, but it wasn't the best. The rise in HDL out-predicted the fall in LDL by a lot, and now they're into what's called the non-HDL cholesterol. Now non-HDL is simply adding to LDL the VLDL of the triglycerides, because 70 to 75% of your fasting triglycerides are in the beta VLDL. But Dr. Goldstein who got the Nobel prize with Dr. Brown in Dallas in '85 are teaching us about these receptors on cells. How fat particles outside a cell get into a cell showed went into their macrophages at a faster rate than their beloved LDL. As a matter of fact, it took a while before we learned you had to oxidize the LDL to make it go in as fast, and these macrophages are the cells in your artery wall where the first fat deposits take place. And the latest in that came out of some work I guess out of California, where they found a compound in the skin of red grapes called resveratrol, that was going to be a very powerful antioxidant and they postulated it would slow the entry of LDL into your artery wall and speed up the removal of the oxidized LDL. The focus had largely been in American medicine on LDL and of course they wanted good therapies for LDL. Now the diet therapies for LDL is the intake of saturated fat and cholesterol in your diet and that was found by these folks like Ancel Keys up in Minneapolis and Dr. Hegsted out of Harvard teaching us the role of saturated fat and cholesterol and then we went and did all these trials. Lowering the saturated fat and cholesterol in people's diets and lowering their heart attacks and strokes and all that sort of stuff. You know, in our clinic we learned very early on that it's very hard to convince an American to give up the American diet. Now the American diet is the worst diet you could possibly eat anywhere in the world. No one else in the world can eat as much as we can and that is one of our enormous problems in America. Getting people to give up all that stuff. Lowering the LDL business if you didn't make it on the diet and exercise, the best drugs turned out eventually to be the statins. And then we went and did statin-only trials. You know if you look at the results of these statin-only trials if it was a weak statin you used, you get a 25% fall in the heart attack rate. If it was the best statins, right around 50%, maybe not even quite 50%. Well, when are you going to get rid of the other 50%? And in a way it all began on the West Coast of the United States and the first big piece of evidence we had in that regard came out of L.A. by Dr. Blankenhorn, I must say the late Blankenhorn, where he added - he gave people 4000 mg of niacin and he added that to 10 Colestid® tablets three times a day. Now 10 Colestid® - I had trouble getting people to take 10 Colestid® tablets once a day.
KIRK HAMILTON: What is Colestid®?
DR. WILLIAM CASTELLI: Colestid® is a resin and it's like eating a million little sponges. They go in one end and they come out the other. They never go inside your body and they drag out the bile acids and lower your cholesterol that way. And then the 4000 of the niacin, this was not the no-flush niacin, this was the sustained release niacin over-the-counter and you know you flush and itch on the niacin. And you know within two years he starts to shrink the deposits in the coronary arteries and that, in a way, was one of the first trials to show us in a trial that you could do this.
KIRK HAMILTON: And this is without diet? Just by the two agents?
DR. WILLIAM CASTELLI: Just by those two agents. And you know some of us knew you could shrink these deposits - I mean I learned you could shrink the deposits in people's arteries when I was a medical student in Belgium working for a pathologist in the '50s. When he did an autopsy he would call us over and say "Look at this coming back to Belgium at autopsy all these fat deposits in their arteries." We said, "Well wait a minute if it's coming back where did it go?" He said, "I don't know where it went. Disappeared by 1942." Well what happened in Belgium in the early '40s, an army came and well right behind the army came the German trucks. They backed them up to all the farms in Belgium, northern France, Holland, Poland, all the countries the Germans invaded, the trucks showed up. All the meat and livestock went back to Germany and by 1942 in Belgium at autopsy all the fat deposits in the arteries had disappeared.
KIRK HAMILTON: Well let me interject there and ask you this question then. First of all is cholesterol just something that goes along with atherosclerosis or is it in your mind a cause of atherosclerosis, or if we had non-oxidized LDL or cholesterol going around it wouldn't cause atherosclerosis? So are we talking about cholesterol as a marker or as an agent that causes the disease?
DR. WILLIAM CASTELLI: Well it's part of the disease because when you look in the arteries that fill up with these fat deposits what is that deposit it's cholesterol. And some of it is other kinds of fats as well, and then when we lower the cholesterol we lower the heart attack rate. So it's a very important player. You know, we know that if I can get your total cholesterol down around let's say 100 to 130 or so, and I have maybe not quite a billion people on the earth like that, and those people cannot get atherosclerosis. You know in the China Study, for example, when Chou En-lai was dying of cancer he started a study in China just like the Framingham Study. The only difference was it was in 880,000,000 people so it was a little larger than the Framingham Study. But you know they found these villages in China where you couldn't get a heart attack or you couldn't get diabetes and the women couldn't get breast cancer and you know their total cholesterol were 127, but the chances we could ever get Americans down that low with diet and exercise are not good.
KIRK HAMILTON: Well let me ask you. Let's talk about then - here's the controversy that I always get from different doctors and cardiovascular specialists. We look at atherosclerosis as an inflammatory condition. Some say for example they do the new VAP panels now and if it's a large LDL, some doctors I've heard say, "I'm not worried about their cholesterol level." Now can you comment on that?
DR. WILLIAM CASTELLI: The larger LDLs go in your artery wall slower than the small ones that go in at three times the rate. But the best study, you know, and all of that was from Quebec by Lamarck, and he had people who had high LDL or low LDL and then small LDL and larger LDL. Well let's say you had the large sized LDL but you had a high amount. You ran twice the heart attack rate of people with the large LDLs who had a small amount. But if you had the small dense LDL and a large amount you ran six times the heart attack rate of people with the low amount of the small, but it was three times worse based on the size, and the sizes of your LDLs are related to your triglycerides. And we learned that by a very old study by Ron Krauss, and this was the Berkeley Study. Where he actually took people who had either large or small LDLs according to their triglycerides. Now when your triglycerides in his data went up and hit 150 and this unfortunately - the American guidelines says 150 is the goal of therapy which is so stupid. Why? Because in Ron Krauss's data if you are at 150 I wouldn't have to get the VAP test or the Berkeley Lab or the Lipomed Labs and look at these particles because you'd have a 99% chance of having this small dense LDL. On the other hand if I were to get your triglycerides all the way down to 60 I wouldn't have to measure them either because you'd have the large size 99% chance. Nothing is ever 100%. And we lately have shown in Framingham that it's the number of LDL particles per level of LDL is related to your triglycerides. So as your triglycerides go up, and once you get over 100 on the triglycerides in Framingham, you put out more LDL particles per level of LDL. And if I get you below, let's say I take you down to a triglyceride of 50, you'd have half as many particles. And we showed in Framingham now recently that you know it's the number of LDL particles out-predicts the level of LDL. So the VAP things, and things like while the larger particles are safer, they are not entirely safe even if you have the larger types of LDL compared to people who have the lower types of LDL. But see this is all we're talking about now is LDL and you need to know that there are in the better labs 7 LDLs and 12 HDLs and I wouldn't have to measure those in two instances if, and those are if your trigs (triglycerides) are up at 150 I'd know you have the wrong kinds of LDL and probably not the best mix of the HDLs either. Just like if I lower your triglycerides I change the nature of your LDLs and I change the nature of your HDLs, the better protective kinds and the bigger kinds of LDL that are less likely to go into your wall and cause a blockage.
KIRK HAMILTON: Well then let's talk about triglycerides because you made a point about those as something that can -
DR. WILLIAM CASTELLI: And there are these three issues on triglycerides. One that 70 to 75% of your triglycerides are in those beta VLDL that go into your artery wall as rapidly as LDL. And that is why when you add those beta VLDL to LDL in the so-called non-HDL cholesterol, that out-predicts the LDL by a large amount. You have to go after these triglycerides. Now diet-wise, they (triglycerides) are more or less related to the refined carbohydrate in your diet, the white flour, the sugar, the candies, the cookies, the cakes, the ice creams. If you can get them to get away from a lot of that refined carbohydrate stuff you can lower those triglycerides. But then the drugs that are good for lowering a triglyceride are drugs like niacin and the fibrates and the fish oils. You know where we first learned about the fish oils in all of this was in the people with the one, two, three, four, five, six thousand triglycerides. Where they get acute pancreatitis and die from the acute pancreatitis. And I, you know way back in the Framingham we didn't treat anyone but I was out lecturing initially on those types of hyperlipoproteinemias and doctors would call me every once in a while to get help to treat some of these patients. Well one of them sent me a lady who had a 5000 triglyceride and she was getting acute pancreatitis every three to four months. And back in 1970 we had five drugs in the American pharmacopeia and I put her on all five and nothing happened. I mean I used to treat these people in the lab because we didn't want them in the clinic where we weren't treating anyone.
KIRK HAMILTON: What is the level or your goal for triglycerides for prevention?
DR. WILLIAM CASTELLI: Well the most ideal triglycerides would be under 60 because then you'd have the best particle sizes, and you'd have a very low amount of these beta VLDL as atherogenic as LDL.
KIRK HAMILTON: How important is C-reactive protein as an inflammatory marker related to cholesterol or triglycerides as a risk factor?
DR. WILLIAM CASTELLI: Well you see those inflammatory particles, inflammation speeds up the entry of these cholesterol particles into your artery wall and that's where it plays a role. If I get your Framingham Risk Calculator score down to 5 or below, then the inflammation doesn't count any more.
KIRK HAMILTON: So do you use C-reactive protein levels?
DR. WILLIAM CASTELLI: I don't really bother with them because we're driving your risk down to where you don't need to go. And then when I first started in medicine I was going to be a rheumatologist. And I worked for Marion Ropes at the Mass General. And you know she measured the C-reactive protein in those days. And then would take, you up the dose of aspirin until it fell. And when it fell their arthritis got better. Now some people have this high sensitivity C-reactive protein that they relate to the coronary risk and it does count when your risk factors are very high. But if I get your standard risk factors low, then it doesn't count so much.
KIRK HAMILTON: So tell me your ideal for the standard risk factors. Let's say we didn't do a VAP panel, we just did the basic cholesterol, LDL, HDL B
DR. WILLIAM CASTELLI: Well I would want your total (cholesterol) to HDL ratio down under 3.5. And that came out of these intravascular ultrasound studies from the Cleveland Clinic where they go in and look with ultrasound so they can see all the lesions in an artery. Not just ones that grow in, but the ones that stay in the wall and grow out. They can see them all. Unlike our cardiologists who use an x-ray technology, they can only see the deposits that grow in. Well, they're interested in the ones that grow in because if they grow in enough they block the blood flow. And if they block the blood flow enough to your heart, your heart will "squawk" and we call that angina. And you get sent to one of those folks and they do that little opacify the blood to x-ray, click a picture of the left coronary, the right, they can see all the blockages. You got a blockage, they got a balloon and they bust them open and then overnight you lose your angina, but along the way these deposits can rupture.
KIRK HAMILTON: So if you have - your goal is to get the cholesterol to HDL ratio below 3.5, and would you at the same time look to get your triglycerides below 50? Is that a goal?
DR. WILLIAM CASTELLI: Below 60, that's right. So I'd have the right kind of HDL making up that ratio.
KIRK HAMILTON: Now how about if somebody let's say was on a very strict no-fat, let=s say vegan diet. And let's say for example the Tarahumara Indians have very low cholesterols but they have very low HDLs as well and so they have a high cholesterol/HDL ratio but they don't have atherosclerosis. Does it get less-
DR. WILLIAM CASTELLI: Well if they have a low enough LDL, see I get sent people that have a 10 HDL and a 4 HDL and you'll never be able to get their ratios down. But then I take your LDLs under 70 and your triglycerides under 60 and now you don't need HDL. It was actually Michael Brown of Dallas there with Goldstein, one of the Nobel laureate folks, he used to say if your LDL was under 90 or 80 you didn't need HDL. Well I don't think that's true but if you're a lot lower than that, you probably don't need HDL. The idea was your cells were not making more cholesterol than they could use, so you didn't need HDL to take away the excess because if they make more than they can use, they make a fat deposit in the cell of cholesterol and if it's a cell that's in your artery wall you get the atherosclerosis. We need to get those triglycerides down to get rid of the atherogenicity of these particles and at the same time improve the nature of the LDLs and the HDLs.
KIRK HAMILTON: Let's say you had no medication and you could get everybody behaviorally to do everything you exactly wanted them to do by diet, the average American. How would you reverse the heart disease epidemic by diet?
DR. WILLIAM CASTELLI: I would. I would do it and it would work better than the drugs. And I can show you all of the reversibility trials and they were mostly drug trials.
KIRK HAMILTON: But what would the diet be if you didn't have drugs and you could get everybody to do exactly what you wanted diet-wise in the United States? How would you reverse the heart disease?
DR. WILLIAM CASTELLI: Well you'd have them on a pure vegetarian diet and not getting fat on the vegetarian diet. And in these reversibility trials there were these two diet trials. One was the St. Thomas Hospital study in London and the other was the Dean Ornish study. And for the same fall in cholesterol, if you get there with diet you get twice the shrinkage of the lesions than if you do it with drugs. In any event, what we've learned is that in these reversibility trials, that the two diet trials, for the same fall in cholesterol if you get there with diet you did get twice the shrinkage of the deposits than trying to do it with drugs alone. And you see we have these patients, you know, they want the golden bullet. Doctor, give me that magic bullet so I can go out and eat anything I want. Well we don't have a therapy like that. And we need to get our B it's much better if you can get people to go on a diet. Now if I would have put everyone on a vegetarian diet and drive their numbers down by diet, we would get rid of all the atherosclerosis in America. Now I have as I said a billion people out there somewhere around the world where they're on that kind of a diet and they can't get this disease. But you know some of them are close to starvation, too, so - they're a step away, but you know you could do this with diet and exercise eventually but it's hard. You know, we, when I first started the clinic had a nurse manager and a dietician. The nurse manager would get you in an exercise program and the dietician a better diet. But then the HMOs would not pay for that so I got - I was stuck by myself trying to do a little diet and exercise, I went over and made their score cards and got them to show where we wanted their numbers to go to for them to shrink their deposits. Now we do shrink the deposits in the people's arteries in my clinic, and we keep getting, you know, repeat angiography done on their coronary arteries and their deposits start to shrink. And you can do this, but it's not easy for them to do it with diet and exercise.
KIRK HAMILTON: Well let me ask you, because you can say vegetarian diet and that can mean anything from a white flour vegetarian diet to you know a very -
DR. WILLIAM CASTELLI: It would have to be a whole grain -
KIRK HAMILTON: Right.
DR. WILLIAM CASTELLI: Vegetarian diet and you know you start your breakfast with oatmeal and soy milk.
KIRK HAMILTON: Correct. So in your regression vegetarian diet, your ideal one, would it have any fat in at all? In other words, would it have nuts and seeds in it at all, or added oils or -
DR. WILLIAM CASTELLI: It can have some nuts and seeds. It wouldn't have a lot of fat, and we've had a lot of these new diets come along to teach you how to get rid of all the refined carbohydrate. One of them, like in the recent Reader's Digest said eat sirloin. Well that would be a mistake because when you eat fat it goes into your blood, as chylomicrons. Well they're not atherogenic, but they're quickly converted to two of the most atherogenic things we know of, chylomicron remnants and the free fatty acids. And they shower down on your artery wall after a high fat meal and make fat deposits. And show me a country that eats that kind of fat and all that stuff that is free of atherosclerosis, there isn't one.
KIRK HAMILTON: I recently had Loren Cordain on, who's the author of the Paleo Diet, and you know went around and studied hunter-gatherer populations, and his thing is that they eat 50 to 60% animal products and the rest is just fruits, vegetables, and it's unrefined. I mean it's fruits, vegetables, maybe some nuts or seeds and wild game, let's say. One, we have to have access to that, but two, do you think if everybody did that that we would have as much heart disease or would it be less?
DR. WILLIAM CASTELLI: Well, we'd have less because this more recent thing about what's in these animals that are on the range and fed. And this came about with the study of these calcium trials where the ladies in New Zealand and in Finland put on the calcium supplements ran a higher heart attack rate and the ones on the placebo did not get that and the calcium was going into their arteries instead of their bones. And then this revived this old WHO trial where they went around the world, country by country, measuring hip fracture and came up with the WHO paradox. That the countries that eat the most calcium have the most osteoporosis and the highest hip fracture rate, and these poor countries, they eat hardly any calcium, have hardly any osteoporosis and no hip fracture hardly. Well, they said this demands an explanation. Well it took a while before we learned from our molecular friends who started studying the entry and exit of calcium into your artery wall. And let's face it, you live in a country where 70% of us have calcifications in our major arteries. They found these proteins that control the entry and exit of calcium into your artery wall and then they stimulated these proteins and the thing that worked the best was vitamin K2. And where would you get vitamin K2 in your diet? Well, this is not K1 by the way, it's K2. Well you actually would have to go out on the range and eat all these plants by the gazillions to get enough K2, or you had to live in one of those poor countries where the meats they eat are from animals raised on the range and their meats are loaded with K2 and their milks and their cheeses. And then you know we'd already done the animal experiments now, putting the animals on K2 and shrinking the calcium. And then there's the Rotterdam study which in a way is the Framingham Study of Holland. And the higher the K2 in the blood of the people of Rotterdam, the lower their aortic calcium. And then what about heart attack? Aren't you gonna clot on K? You know, K stood for coagulation but spelled with a K the way they do in some of the European languages and won't you clot if you take K2? No. Well, if you're gonna clot, you'd run a higher heart attack rate, but in Rotterdam, the higher the K2, the lower the heart attack rate and the total death. Not K1, by the way. K1 did not lower the heart attack death rate, but K2 is associated with lowering. You'd have to eat animals that would be raised on the range or you know in Holland there is a particular type of cheese that they have to use animals that were range fed to make that. They think that's where they're getting their K2 some of these people.
KIRK HAMILTON: Last question. And you probably already answered it, but if you control blood sugar levels and insulin levels, people describe insulin as an inflammatory hormone. So if you're on any diet that controls blood sugar levels or keeps them low will that not help control the atherosclerotic process?
DR. WILLIAM CASTELLI: Of course. Well, diabetes, and let's face it I would get rid of 80% of the diabetes if I got rid of the obesity in America. We want to get the weights down but we're losing that game. The CDC, you know, showed in '85 that true obesity, a BMI of 30 where your tummy gets there a foot or two before you do, we only had states with less than 10% of that obesity or 10 to 14. Every year since '85 in every state they look at, and eventually they had all the states in survey - the weights have gone up. In '09, for example, where they have the latest data, there are no states left with less than 10% or 10 to 14. Only one state in the union is 15 to 19% obese. Most of the states are 25 to 29% of the population now have that obesity, then 20 to 24% and in '09 nine states made it for the first time, 30 to 34% of that obesity. And I would get rid of the diabetes for the most part. But you know we want the blood pressures under 120 and under 80, we want people to get out and do the exercise and lose their weight and keep their tummies flat. And you know we're going in the wrong direction in most of these risks.
KIRK HAMILTON: Well let me ask you this then. Obviously, I think I know the answer, but the same regression diet that you talked about for vascular disease, would that not wipe out obesity and diabetes at the same time?
DR. WILLIAM CASTELLI: It would. Yes, it would because they'd lose weight and the total calories would be lower and you know the portion size in America is out of site. And when you look at the exercise, you know we used to tell people that if you did a mile it's 100 calories which made an American candy bar two and a half miles to work it off and a Big Mac or - so it would have been five miles to work it off. But if, there's a new paper out saying that if you're 5'5" or less it's 50 calories a mile. Well now that may, if you're short then, a candy bar is five miles to work it off and one of those double-decker triple hamburger things is gonna be like 10 miles or more. Most Americans cannot run as far as they'd like to eat. And we've got to do a better job controlling the amount of food we eat. It's too much.
KIRK HAMILTON: Well I've got to wrap this up, but I'd like to ask two more questions. One is did you not have a significant risk factor with elevated cholesterol and what have you done to lower yours?
DR. WILLIAM CASTELLI: Well I started by, my grandfather on my mother's side, and old Scotsman from Nova Scotia drops dead at 57 working for the Canadian Railroad in Brownville Junction, Maine, in 1924. And all, not all the McNeils, but most of us, you know, got that gene. My brother had coronary disease in his 30s because he smoked and I beat it by running five miles a day for 43 years and I took my HDL from 40 to 70. But then my knee went and I have to go on the niacins now to drive my HDLs back up and I've got my HDL up to 93.
KIRK HAMILTON: Do you use a Slow Niacin or Niaspan?
DR. WILLIAM CASTELLI: I actually wanted to - I've used the crystalline niacin because I wanted to study this flushing and itching on the niacin. And you know it comes on the first day big time and usually half as much the second day, and by the third day it's down to a quarter and then by the fourth or fifth day it's almost gone. A little bit. But you know if you skip a day, the five days of flushing and itching start all over again and that's called a pharmacological first pass effect. So I wondered whether there was a metabolic first pass effect so when my knee had gone and I couldn't get as much biking done as I needed to, my HDL started down. So I went and got this crystalline niacin over-the-counter where you flush and itch the most. And you cut that in half by using sustained release over-the-counter, and then you cut that in half by going to the prescription niacin, the Niaspan, and those are the real good niacins, not the over-the-counter no-flush stuff. That doesn't work as well. In any event I went and got the crystalline kind and I took it 1000 mg every day and it took my HDL up to 77, then I took it every other day to maximize the flushing and itching. I wanted to see if that would have a special effect. Now I'm on half the dose so I should have a fall in my HDL but it went up to 93.
KIRK HAMILTON: Doesn't niacin do almost everything - drive up HDL, drive down lipoprotein (a) and triglycerides, or am I -
DR. WILLIAM CASTELLI: Yeah, it does just about everything and if you get to 2000 of the niacin, you'll get the same fall in LDL that you would get with Zetia. But Zetia, you know has not shown that even though it lowered the cholesterol it doesn't lower the lesions as yet. So in fact in a couple of studies the lesions got worse, even though the thing fell, whereas in - and you know you have Welchol®, one of the better resins now, and that lowers the LDL by about 20 points, but you know 2000 niacin in one of the studies lowered the LDL the same 20 points. So and then you get this big fall in the trigs (triglycerides) and a big rise in the HDLs, so you get this better ratio which out-predicts everything.
KIRK HAMILTON: And tell me about the Castelli heart prevention diet that you're on. What do you do?
DR. WILLIAM CASTELLI: Well I have my oatmeal with soy milk in the morning and then I usually have, if I have lunch, it's a salad, with it could be herring snacks with it. I eat a lot of sardines. The fish you know we're getting into these fish oil things because of a big study in California where they found over-the-counter fish oils had PCBs. These are carcinogenic things that are found in the fish oil coming from the larger fishes and they found that - you know they suspect that a lot of the fish oil in California was made in some place in Texas where they were using the big fishes. Well the big fishes are loaded with all these different things like mercury and lead and PCBs and all these toxins from the ocean and there's a lesson about what size fish you should eat. And we had two folks in the EPI Counsel, Ancel Keys and Jerry Stamler showed up at the meetings all the time eating a can of sardines. Well Ancel Keys died about five years ago at 100 years of age eating sardines. And so I'm a big sardine guy. And then at dinner my wife will make fish or chicken and we rarely have beef or pork or lamb or any of those.
KIRK HAMILTON: And do you have vegetables in the evening obviously, or no?
DR. WILLIAM CASTELLI: Lots of vegetables, yeah.
KIRK HAMILTON: Okay.
DR. WILLIAM CASTELLI: And salads. Yeah.
KIRK HAMILTON: Well this is what I think I got. I appreciate your time. If I could summarize and correct me if I'm wrong. If we were really gonna jump after reducing cardiovascular disease, you'd go on this very low fat vegetarian diet that's totally unrefined, you would shoot for an LDL of less than 70, triglycerides less than 60, and a cholesterol:HDL ratio 3.5 or less and maybe a total somewhere around, I don't know, maybe between 130, 150, something like that? Those are all good -
DR. WILLIAM CASTELLI: Well if you could, yeah. I mean, we have had about a half a dozen people get eventually a heart attack with a total cholesterol under 150 in Framingham. One of them did have this high triglyceride/low HDL syndrome. The other four or five, we don't know what they had.
KIRK HAMILTON: So that's a half dozen in how many years?
DR. WILLIAM CASTELLI: A long time, 30, 40 years almost. Yeah.
KIRK HAMILTON: Okay. Well, Dr. Castelli, I want to thank you so much for taking time to explain and go through all that history and I wish you the best of luck. Are you actively practicing, or are you doing the wellness thing?
DR. WILLIAM CASTELLI: I still do. I run this clinic two days a week and these are more than 12 hour days. But you know the rest of the week I've been out doing the lecture circuit because it's thanks to the people of Framingham you can go into any town in the world, measure a few simple numbers on people's bodies, identify most of the people who get a heart attack or stroke and better than that, you can treat those numbers and prevent it.
KIRK HAMILTON: And that's the calculator. I went to your website and at the bottom it said calculate your risk and it has age, gender, total cholesterol, HDL, smoker, blood pressure and are you treated for blood pressure. Is that what you're talking about?
DR. WILLIAM CASTELLI: Yeah. You gotta treat everything.
KIRK HAMILTON: That little questionnaire there.
DR. WILLIAM CASTELLI: Don't leave any doors open, you know.
KIRK HAMILTON: Okay. Thank's Dr. Castelli, for being on the show today. I appreciate it.
DR. WILLIAM CASTELLI: Okay. You're welcome.
KIRK HAMILTON: And I want to thank you, the audience for being on this edition of Staying Health Today Radio. And until next time, Stay and Be Well.
No part of this interview may be copied or reprinted in any form, electronic or print, without written permission from Prescription 2000, Inc..
© copyright 2011, Prescription 2000, Inc.


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Carrollton Main Street Program held a sidewalk chalk art contest Saturday, Oct. 25, in front of the downtown courthouse. There were 30 entries total and four age groups. Carroll County Arts Board will be displaying photos of the sidewalk art in the Carroll County Public Library.
Imagine a six-year-old boy crying because he could not afford to go to school. His father was not a part of the family. His mother was splitting up her family because she did not have enough money to take care of them. The oldest daughter was going to live with her grandmother.
This was the story Panama City, Panama, native Luis Gonzalez told the students at Christian Academy of Carrollton Oct. 24.
"I am the little boy in the story," Gonzalez said.
Former NFL linemen and motivational speaker Shawn Harper held up a frying pan and told the Carroll County Middle School students Oct. 22, he was going to bend it so that it would look like a burrito.
Harper is a very large man, standing six feet four inches, and he told the students he weighed 330 pounds after feasting on the Belterra Casino buffet.
Harper can bench press approximately 500 pounds, and his 780-pound-squat was shown on ESPN, ABC and NBC.
The next Miss Kentucky just might be a representative for Carrollton, Ky.
Local organizers are hosting the first Miss Carrollton Scholarship Pageant, an official preliminary for the Miss Kentucky pageant. It will be held at 6 p.m. Nov. 15, at the Carroll County Middle School. Admission is $10, and children 12 and under are free.
District passes audit
The financial position of Carroll County Schools has improved by more than $550,000 since last year, according to auditors.
Jerilyn Zapp of Raisor, Zapp and Woods, presented the results of the 2013-2014 school district audit to the Carroll County Board of Education.
Zapp told the board that the current assets were up $3.6 million due to the bond issue for the middle school construction project.
Candidates for the City of Carrollton offices of mayor and city council will host a meet and greet session from 7-8 p.m. Oct. 30, at the Carroll County Courthouse second floor meeting room. This will occur as a special meeting of City Council; no action will be taken.
The evening agenda begins with citizen networking time with the candidates. The organizers will have a special guest speaker before opening up the floor for a candidate question and answer session.
Light refreshments will be served.
A new ordinance in Prestonville will affect new driveways and road entrances in the future. The ordinance, which passed unanimously on first reading at the meeting Oct. 20, is a direct result of the issues the city has had lately with standing road water and property damage because of inadequate ditching and culverts installed by property owners in the past.
Carrollton Police Department has hired former Carroll County Sheriff's Deputy Daniel Rose to fill the vacancy created by Steve Abbott's retirement.
Rose said Monday he is excited by the new opportunity and new direction the CPD offered. "I am excited to be working in a great environment," Rose said.
Rose was a deputy with the Carroll County Sheriff's Office since March 2011, before resigning to accept the position with CPD. Rose will be working second shift.
Carroll County Fiscal Court heard an update on the status of the contract for the 11-acre tract of land and easement for the property along Ladder Lane.
Carroll County Judge Executive Harold "Shorty' Tomlinson said the property and the easement area have been surveyed. The contract has been mailed out, and the county could possibly set a closing date by the end of the week.
Copyright © 2014
The News-Democrat is your source for local news, sports, events, and information in Carroll County, KY and the surrounding area.

subset: commoncrawl


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Playing hard to get to get me to pay attention works embarrassingly well.
I've been searching for space for so long that I didn't even realize it anymore. All I needed was some time to breathe.
I don't like being controlled.
I like being able to make my own mistakes.
Got recognized at work today by someone who saw the commercial that I happen to be in. This is not good.
In 42 hours it will be Friday night. I am going to love this Friday night.
Tomorrow, I am going to mail a very important letter, and when I have the reply in my hands, I will sit on my bed and cry and talk to one of my close friends and I probably won't even open the damn thing until 3am the next day.
Because I need answers and information. I want these things, but I will never be ready for them.
I also want them because I like to Facebook stalk and I like a challenge.
And also because I want to have the upper hand.
Not that this is a game or anything.
That's all.
When you stop caring so much what people think of you it becomes fun to wonder what people think of you.
The happier I become, the less time I spend on Tumblr.
But I miss Tumblr.
That awful moment when you're dreaming the perfect dream and the future looks amazing, and the past is forgiven… and then you wake up and think you're late for work. But you're not, because today is your day off. All of a sudden real life is a little bit better.


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text:
Alifano: One of the most beautiful definitions of the aesthetic act comes from you, Borges. In one of your essays you state: 'The aesthetic act is the imminence of a revelation which is never fulfilled.'
Borges: Ah, yes. I did say that. It's true. Certain sundowns, certain dawns, some weathered faces are at the point of revealing something to us, and this imminence of a revelation which is not fulfilled is, for me, the aesthetic act. Now, language itself is also an aesthetic creation. I believe this is indisputable; a proof is that when we study a foreign language, when we are compelled to look at words closely, as though with a magnifying glass, we see them either as beautiful or not. This doesn't happen with one's own language, since we see and feel our words as integral to our expression.
Alifano: You have said that metaphors exist from out very beginnings. Could you expound on that concept, Borges?
Borges: Yes, certainly. I believe that metaphors, if they are truly metaphors, exist from the beginning of time. I don't believe it is easy to invent them or to discover affinities that have not already been perceived. But we express them differently. I have occasionally thought of reducing all metaphors to five or six which seem to me to be the essential metaphors.
Alifano: What are those metaphors?
Borges: Well, time and a river; life and dreams; death and sleep; stars and eyes; flowers and women. These would be, I believe, the essential metaphors that are found in all literatures; and then there are others that are whimsical. I believe that the poet's task is to discover metaphors, even though they may already exist. I think that a metaphor doesn't come to a poet as a revelation of a similarity between disparate things: a metaphor is revealed to the poet in its wholeness, in its form, in its intonation. I don't think that Emily Dickinson thought: 'This quiet dust was men and women,' and that afterward she changed the latter phrase to 'gentlemen and ladies'; that seems unlikely to me. It is more likely that all this was given to her by someone–whom we could call the spirit, the muse–as a single even, at a single time. I don't believe that one arrives at poetry by means of progressions, by searching all possible variations of words. I believe that one comes upon the proper adjective or adjectives. I remember a verse by Rafael Obligado which reads, 'Estalla el cóncavo trueno' (the concave thunder bursts). And I am sure that he didn't arrive at such an expression by trying several adjectives accented on the antepenultimate syllable; I think he came directly upon the word cóncavo, which is the precise word, the word we feel as proper, and it is the one that gives the verse its beauty."
— Twenty Four Conversations with Borges: Interviews by Roberto Alifano 1981-1983


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Hall Electric Coffee Pot Percolator
Hall Electric Coffee Pot Percolator
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Sold Date: 07/03/2007
Channel: Online Auction
Source: eBay
Category: Ceramics
Up for bid is an Electric Coffee Pot Percolator made by Hall for Foreman Brothers, Inc. The coffee pot is in excellent condition with no chips, cracks, or crazing. The lid has a crack on the rim edge, I tried to photo this.I plugged the unit in and the water heated to boiling very quickly but I did not go through an entire perc cycle with coffee. The cord has seen better days and should be replaced for safety reasons. I will include the original cord with the pot. Any 2 prong 5A-250W/10A-125V cord will work. All interior parts are in excellent condition. Including the lid, the pot stands 13" tall and weighs 5lbs. This pot was never used by the current owner, but displayed in a glass cabinet with other Hall items. It is being sold as part of an estate settlement. Please feel free to ask questions before bidding. Thanks for looking.
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When you come to town for serious business, a fun-loving vacation, or a little of both, you'll find the Hampton Inn & Suites® hotel in Altus, OK has been designed to help you do it in comfort. It's all waiting for you—a style of convenience with an eye for details that will satisfy the casual visitor as well as the seasoned business traveler. Relax in our spacious rooms with king or queen-size beds. You can count on our Altus hotel to offer the style and accommodations you deserve.Once you've arrived at our hotel, you'll find a lot of great amenities waiting for you in your room. Need to get some work done while you're with us? We offer free high-speed internet access in every guest room. Prop your laptop on our handy lap desk and type away while you watch TV. Or listen to your favorite kind of music by pressing one of the preset buttons on your room's alarm clock. When you're ready for some rest, hunker down for the night in our comfiest amenity yet, our clean and fresh Hampton bed.®
Our promise to you includes a clean, comfortable hotel room. In fact, we have 83 of them! If you're traveling with your family, you may opt for a room with two beds. Or, if you're here by yourself on business, why not book a room with a plush, king-sized bed so you can stretch out and relax?
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The Lone Bellow Announce Album And Release Video For "Then Came The Morning" – Coming To The 20th Century Theater on 12/9
The Lone Bellow
20th Century Theater, 3021 Madison Rd, Cincinnati, OH
8pm show, $17 adv, $20 dos, Buy Tickets
The Lone Bellow will release their new album Then Came The Morning on January 27th, 2015. The album was produced by Aaron Dessner of The National and mixed by Peter Katis. The album features 13 songs written by The Lone Bellow and recorded in New York both at Aaron Dessner's studio and Dreamland.
NPR Music revealed the first taste of The Lone Bellow's highly anticipated follow up to their critically acclaimed self-titled debut. The first track released was the title cut, "Then Came The Morning." "The Lone Bellow has lost none of its sleekly soaring charm. You'll hear a band that's climbed the Van Morrison family tree straight to the highest branch," said NPR. The Track is available via iTunes and will also be released as a limited edition 7inch on Record Store Day's Black Friday along with an exclusive B-side that won't be on the forthcoming album. Read more
Brooklyn singer-songwriter Meghann Wright playing MOTR Pub on Monday, November 17
MEGHANN WRIGHT with THE GREEN GALLOWS
Monday, November 17, 2014
MOTR Pub, 1345 Main St., Over-the-Rhine, Cincinnati, Ohio, 513-381-6687
free, ages 21-up, 10pm
Brooklyn songstress and independent artist advocate Meghann Wright announces a November tour in support of her self-titled EP, which came out on July 29th. The EP's singles, "Can't Carry Water," "Cocaine," and "Left My Heart in Brooklyn" were premiered via top tier sites American Songwriter, Bitch Magazine, and Property of Zack. Wright has also landed taste-maker features for her music videos, premiering "Cocaine" on Crave Online and most recently releasing the "Left My Heart in Brooklyn" video on The Alternate Root. Read more
Mikhael Paskalev, San Fermin Coming To The Woodward Theater Nov 12th
Credit: Lasse Førde
San Fermin with Mikhael Paskalev
Woodward Theater, 1404 Main St, Cincinnati, OH
Doors at 7:00PM, Show at 8:30PM, Ages 21+
$15 advance, $17 day of show, Buy Tickets
Entrancing tales and a sparkling pop outlook: Sayonara Saigon is the forthcoming 4-song EP from bewitching Oslo singer/songwriter Mikhael Paskalev. The captivating, globetrotting Scandinavian has already charmed the pants off his native homeland and the folks Down Under, and now Paskalev is headed to North America this fall to tour with rising acts Courtney Barnett and San Fermin.
Paskalev set the music world aflutter last year when he donned a pair of tighty whiteys and "pretended to be Tom Cruise." The cheeky 'Risky Business'-inspired video for the single "I Spy" turned Paskalev into a star back home in Norway and amongst the Aussies this past year, amassing over 2 million YouTube views around the globe. The jubilant, all-in crowd sing-a-long has become a commercial hit in Norway, a Triple J Radio staple in Australia, and has traveled to the United States, landing 5.5 million Spotify plays thus far. Read more
CincyGroove.com Presents: Taste of The Groove featuring Shiny and The Spoon, Shiny Old Soul, 11/1/14, Southgate House Revival
CincyGroove.com Presents: Taste of The Groove featuring Shiny and The Spoon, Shiny Old Soul
Southgate House Revival, 111 E 6th St, Newport, KY
8pm doors, 9pm show, $5 adv, $7 dos, Buy Tickets
Shiny and The Spoon will also be performing at The Cincy Groove Music Festival on 11/22 at The Southgate House Revival. Goto the festival website for more details – http://www.cincygroovefestival.com
Shiny and The Spoon
Formed in 2008, Shiny and the Spoon quickly established itself as one of the most intimate and honest folk acts in the Midwest. Videos of living room performances gained viral status, while a tightly knit group of fans packed performances in listening rooms and local "dive" bars. Read more
The Littlefield announces Halloween concert and party to benefit CNCURC with The Hiders and The Perfect Children
Halloween concert at The Littlefield with The Perfect Children & The Hiders
3934 Spring Grove Avenue, Cincinnati, Ohio, 45223
Friday, October 31 – all night
No Cover, 9pm
About the event: Northside's newest bar will host a Halloween party and concert with The Hiders and The Perfect Children. The event will take over the space next door in Pallet 23, and proceeds will benefit Cincinnati Northside Community Urban Redevelopment Corporation (CNCURC).
The Hiders will kick off the evening followed by The Perfect Children to end the night. Throughout the event The Littlefield will offer beer and drink specials, costume contests, and food all night. Read more
Photos – Nick D' & The Believers, 10/20/14, WNKU Studio 89, Highland Heights, KY
Photos – Amanda Shires, 10/18/14, Miami University, Middletown, OH
In This Moment Releases "Sick Like Me" Official Video – Performing At Bogart's On 11/25
In This Moment has released the official video for "Sick Like Me," the first single off the band's upcoming album, Black Widow, out November 17th. The band will embark on the "Black Widow Tour," kicking off with a performance at Knotfestthis Saturday. Catch In This Moment on Stage 003 at 4:20 PM this Saturday, 10/25.
The "Black Widow" tour continues through December 14th, full itinerary below. Read more
9th Annual Hoopla in the Hills Kicks Off 2015 Festival Season with Papadosio, EOTO, Billy Nershi & The Travelin' McCourys and A Major Headliner Still to be Announced
With winter weather only beginning to set in, fans can still keep their spirits bright with the announcement of the 9th annual Hoopla in the Hills Art & Music Festival Campout, held March 26-29 at Frontier Ranch Music Center – only 20 minutes outside of Columbus. With a three-night run by a major headlining act still to be announced, the ninth annual event features two nights of Papadosio, two nights of EOTO along with an EOTO & Friends set each night, Billy Nershi & The Travelin' McCourys, Badfish (Sublime tribute), Ott., VibeSquaD, Jamie Janover & ReSunator, Kaminanda and Chris Berry & Abou Diarra. Be sure to check out the complete, growing list at http://www.


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The office of Dr. George Moskowitz at 1318 42nd St in Brooklyn, New York is part of George Moskowitz. A calculated estimate shows that the 4,506 sq. ft. office for this private company employs a staff of approximately 10 people. George Moskowitz's parent company employs 10 total people. The office has approximate revenues of $500,000 and Mr George Moskowitz is the Owner.
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About COMESA Competition Commission
The Common Market for Eastern and Southern Africa (COMESA) launched a Free Trade Area (FTA) on 31st October 2000 and plans to become a Customs Union in the future. The absence of tariff and non-tariff barriers under the FTA has enhanced competition in the COMESA region. In order to ensure fair competition and transparency among economic operators in the region, COMESA has adopted a regional competition policy – namely the COMESA Competition Regulations.
By promoting fair competition, the regional competition policy will help to boost regional trade and investment and maximise consumer welfare in the COMESA region.
The Regulations establish the COMESA Competition Commission as a body corporate responsible for promoting fair competition and penalising uncompetitive practices in the region. Specifically, the statutory functions of the Commission include:
- To monitor and investigate anti-competitive practices of undertakings within the Common Market, and mediate disputes between Member States concerning anti-competitive conduct.
- To regularly review regional competition policy so as to advise and make representations to the Council with a view to improving on the effectiveness of the Regulations.
- To help Member States promote national competition laws and institutions, with the objective of the harmonisation of those national laws with the regional Regulations to achieve uniformity of interpretation and application of competition law and policy within the Common Market.
- To co-operate with competition authorities in Member States.
- To provide support to Member States in promoting and protecting consumer welfare.
- To be responsible for developing and disseminating information about competition policy and consumer protection policy.


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Josh McMillin
May 9, 2012
By Chris Feller
Athletic Media Relations
COLORADO SPRINGS, Colo. – Cate Brus led Colorado State's multi-event athletes Wednesday, winning the high jump and setting a personal record in the 100-meter hurdles on Day 1 of the Mountain West championships held at the Cadet Outdoor Track and Field Complex.
Brus, a junior from Cody, Wyo., totaled 3,084 points in the heptathlon, which puts her in second place. San Diego State's Allison Reaser leads the event with 3,355 points. Brus started the day by setting a personal record of 14.68 seconds in the 100-meter hurdles. She later won the high jump, clearing a height of 5 feet, 7 inches.
"If she has another day tomorrow like she did today that will be a good meet for her," said Head Coach Brian Bedard.
Josh McMillin ended the day with 3,548 points in the decathlon, which puts him in sixth place. McMillin tied for fifth in the long jump (21-11.75) and took fourth in the shot put (39-0.5).
Justin Green sits in ninth place after totaling 3,453 points. Green took third in the high jump, with a mark of 6-6.25.
"Justin competed really well and then had some events that didn't go so well," added Bedard. "Josh will have to bounce back on his second day tomorrow."
Competition resumes Thursday at noon with the 110-meter hurdles as part of the decathlon.
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Colorado State Athletics announced Friday the recipients of the department's annual awards for...
Rams earn 74 MW Scholar-Athlete nods for 2013-14
Sixth-three Colorado State student-athletes earned a record total of 74 Scholar-Athlete awards...
Mountain West announces academic all-conference...
A record number of 101 Colorado State student-athletes earned academic all-conference accolades...
Cawley takes head coaching position at Idaho
On Monday Head Coach Brian Bedard announced that long-time assistant coach Tim Cawley will be...
Track & field recap: Rams shine at USATF...
Three of Colorado State's track & field team members competed at the USATF Junior Outdoor...
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I had this amp pushing 2 12's type rs and work fine. I will definitely buy it again.....
I got this amp pushing two 12" Kicker CVXs, It gets pretty loud but I dont think its really putting out the RMS power it says, maybe thats why it was so cheap. It pushes the cvx's just fine and ive been bass'n it everyday for the last 6 months. For the money its a good reliable amp with some good power but if you want a real powerful amp go for a Hifonics Brutus.
I have this amp powering two kicker l7's and it pushes them without a problem,cant wait until the speakers fully break in to see how it will sound. I got a real good deal I paid $200 dollars for this amp at a flea market and it was worth it. 5 stars from me!
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Rarotonga, Cook Islands
Aroa Beach (PO Box 103, Rarotonga), Rutaki, Rarotonga, Cook Islands – Show map
|Room Type
|Double Room with Garden View
|Luxury Suite
|Deluxe Suite
|Two-Bedroom Suite
|Honeymoon Bungalow with Private Pool
|Deluxe Beachfront Suite
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69 properties in Rarotonga
Including hotels, apartments, villas and more.
82 verified reviews
We verify all reviews from guests who have stayed at The Rarotongan Beach Resort & Spa. Find out more.
They speak your language
The Rarotongan Beach Resort & Spa's staff speaks: Filipino, English
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Outdoor Pool (all year), Grounds, Sun Deck
Tennis Court, Golf Course (within 2 miles), Ping-Pong, Canoeing, Snorkeling, Water Sports Facilities (on site), Fitness Center, Spa, Massage, Private Beach Area, Bicycle Rental, Game Room, Library, Playground, Karaoke, Entertainment Staff, Nightclub/DJ
Food & Drink
Bar, Restaurant With Dining Menu, Buffet-Style Restaurant
WiFi is available in public areas and charges apply.
Free private parking is available on site (reservation is not needed).
Room Service, Car Rental, Shuttle Service (surcharge), Airport Shuttle (surcharge), 24-Hour Front Desk, Currency Exchange, Tour Desk, Baggage Storage, ATM on site, Babysitting/Child Services, Laundry, Meeting/Banquet Facilities, Business Center, Fax/Photocopying, Souvenir/Gift Shop, Honeymoon Suite
Shops (on site), Non-smoking Rooms, Family Rooms, Designated Smoking Area
Filipino, English
From 2:00 PM
Until 10:00 AM
Cancellation and prepayment policies vary according to room type. Please enter the dates of your stay and check what conditions apply to your preferred room.
Children and Extra Beds
All children are welcome.
Up to two additional children under 15 years stay free of charge when using existing beds.
One child under 2 years stays free of charge in a crib.
The maximum number of extra beds/cribs in a room is 1.
Pets are not allowed.
Cards accepted at this property
Hover over the cards for more info.
Ideal Alternatives for You
Based on 82 reviews
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Muri Beach Club Hotel is ideally located on the beachfront at Muri Lagoon. Beachfront rooms have stunning views of the lagoon and off-shore islands.
Score from 19 reviews Very good
The Cooks Oasis - Holiday VillasJust 50 metres from a white sandy beach, The Cooks Oasis features an outdoor pool and beachfront massage services.
Score from 36 reviews Very good
Magic Reef Resort offers Polynesian-style bungalows in a great location right on the beach in Rarotonga. This little resort offers spacious accommodations with great ocean views.
Score from 30 reviews Wonderful
On 6 acres of lush, tropical beachfront grounds on the sheltered western coast of Rarotonga, the Edgewater Resort & Spa is only a 5-minute drive from the International Airport and 3 miles from Avarua...
Score from 71 reviews Good
Victor the wedding planner was a gem.
We thought the rooms were run down. I felt like getting my own cleaning materials out to give my room a spring clean. The staff looked tired at times, lacking energy and were a wee bit grumpy. Food was average for the price you pay.
Stunning location, beautiful lagoon with access to ample snorkeling equipment.
Poor, poor service - staff just appeared not to care. Customers collecting their own food from kitchen as they become sick of waiting for service. Plates left lying everywhere. They say they are understaffed but many appear to be sitting or walking around doing not much. Booked in massage but they double booked and then left me waiting with no apology. Then they tried to charge me for it later.
The Garden room was great, good size, very clean and serviced daily with clean towels. D I didn't feel the need for a beach front room. Perfect location - for couples, families or friends. Staff were lovely and helpful.
It's a bit 'tired' in the restaurant and the meals seemed to cater more for families. I would like to see more local food on the menu. Getting internet conection was very expensive, I thought it would come free with the room. They need to get with it with people wanting to keep in touch through social media and communication with friends and family.
All aspects of our brief stay.
No complaints at all.
The location was awesome with fantastic snorkeling and swimming at the front door. Loved the sunsets and the location between town and Muri. Staff were pleasant enough but under resourced at times meaning queues for cocktail hour and a wait for tables to be cleared etc... They seem to be aware of this with management changes in some areas. We had a 2 bedroom unit which was perfect for us, 2 adults and 2 teenage daughters, had cooking facilities and plenty of plates, pots etc... We went with a view of having some relaxing family time, and were prepared to clear a table if we wanted to sit there so we could overlook the beautiful lagoon at breakfast and to not be bothered if we missed out on discounted drinks during happy hour. ($15NZ for a cocktail is already pretty reasonable) If you want one of the best locations for snorkeling and are prepared to put up with a casual attitude (you are trying to relax remember) this is a great place to stay. Finally the cultural show on Wednesday was fantastic with an umu and bbq buffet, and in general we could find something that suited us from either the daily event menu or a la carte menu. Charlie from activities is such a nice guy and really looked after our family in every way he could.
Bar/restaurant understaffed at times. Not a lot of teenagers there even though we were in school holidays but many more younger families. Better detail to cleaning, and more smiling faces from staff would be an improvement. Investment in staff required to lead the importance of how each of them play a part in making the holiday experience for their guests go from average, to wonderful.
the activities
Most things were good. Location not bad. Good size rooms. Got room service daily.
I wasnt a fan of the food at the restaurant. my partner didnt mind. We both didnt like the very slow arrival time of the food and staff were very slow at serving too. Food was cold a few times.
location! pool and huts availability of wetsuits, kayaks and snorkelling gear ukulele and drum lessons kids club water slides bus stop at hotel cocktails smoothies and mocktails chess
service very slow especially for food dinner too late for small children menu limited and ordinary couldn't provide macaroni cheese all week! limited range breakfast juices and fruits bicycles were rusty, flat tyres or broken snorkels/masks leaked or broken, some wetsuits torn loose tiles and dripping tap in bathroom, hole in wall, no bathplug took a whole day to unblock ensuite some staff v friendly, others not - with poor eye contact kids club staff took children outside without sunscreen or hats dirty plates not cleared, tables not wiped esp in huts
the beach location
grumpy staff, slow service , quality of food
Good selection of meals at captains andys bar Great location Great cocktails esp Island Girl Beachside room was good for a family of four gym was well resourced massage was incredible great bus service activities hut (young guy with moustache) was ever so helpful!!
Lack of stock in certain listed foods eg seafood and drinks More water sports eg sailing/windsurfing Push bikes not up to standard WIFI expensive pool temp could be raised a couple of degrees
Nice and spacious facilities.Clean
Shops never open. Food and service majorly lacking. Staff just going through the motions at their own time. Customers don't come first
The location is the ONLY thing going for it.
The hotel was old and in need of a huge refurb. Service was slow due to staff shortages, 2 hr wait for lunch some days. Everyday they ran out if certain foods.
I liked the staff at the front desk and staff around the resort in General were very polite and helpful.
The kitchen and bar - the food was average and the wait was too long. Gift shop and convienence store was closed for the entire 5 days we were there. I paid too much for an average stay and was very disappointed.
The beach is great and the kids loved the pool. The location means you get sun right through to the late afternoon. The rooms were comfortable and tidy.
Some of the general facilities are quite tired and could do with some TLC.
there was no free Spa pool in the complex
Location to the beach, resturant and daily activities
Room is very old and things were broken. Our sliding door was hard to old and close, the outdoor shower was broken and not maintained. My daughter was disappointed she couldn't attend kids club due other age, however she was very comfortable in there when she did get to stay.
We hired cycles for $10/day, on par with other companies
The cycles were rubbish - gears didn't work, the handelbars moved, rust, and they were the best ones. We asked for discount and instead got charged more as the hire was included in the credit card payment with the 4% additional cost. And we were asked not to report on our discussion online.
Location, beach, facilities quite good
Service, management and staff poor, dining variable or poor
They were all very pleasant and obliging. Special thanks to Vika.
All good - nothing to dislike.
service at the bar and restaurant was extremely slow. Cost to stay here is totally over priced whole place needs a serious make-over inside and out. There a far nicer and cheaper places to stay.
location next to the lagoon lagoon is a marine reserve and the fish life is amazing The staff were generally very friendly and helpful Had all the facilities that are expected
The weather! but that's not their fault Food is expensive Service can be slow/non existent (but not always) Noisy neighbors - can't be much sound proofing between the units.
Poor Service. Amenities well below par. Rating of property no more than 3 star. Food dreadful. All in all not a property to be recommended.
Beautiful lagoon, great for snorkelling,
We found the staff unfriendly & service very poor. Food & drink service was very poor & our room wasn't serviced until 3.30pm each day, which was too late.
We had a beach front unit which was nice, very simple but had everything we needed. Snorkeling was really good right infront of the hotel Breakfast was nice, good selection of fresh fruit cereals and pastries
I would recommend a scooter or car as there were not many restaurants/bars in walking distance if you wanted to get out of the resort (there's a rental car place across the road)
Did like the location.
The staff were lovely, but there are not enough. Our meals at the restaurants were cold when we got them and we noticed that they sat on the warmer for ages as only 2 staff on duty doing drinks orders and meal orders, all it needs is more staff as the meals were nice but cold. Breakfast was the same not enough staff we had to clear a table each time we went to breakfast and find cutlery. There was not enough glasses, cups etc out either. There is nothing worse when looking around and seeing dirty tables and covered in dirty crockery etc. Again more staff required. Same with the room servicing never came till late in afternoon and again lack of staff as a lot of rooms. We would go out in the evening and staff were still servicing rooms that looks bad. Sorry to be so negative. Hope Management and owners get to see this as something needs to be done.
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October 26, 2014
The Nebraska Pardons Board pardoned a 25-year-old Pierce man on Tuesday. Randy Weich had videotaped girls using a shower at his house when he was 14.
He and two friends made the secret video of female classmates using a shower at his home in 2003. The girls learned of the tape's existence three years later and notified police.
Weich was convicted as an adult on a charge of creating child pornography and one of possessing child pornography in 2007. His sentence included jail time and 18 months of probation. The two other boys were not charged.
More than 90 letters supporting Weich were submitted to the Pardons Board. His name will be removed from the state's sex offender registry.
Click Here to access the online Public Inspection File
Viewers with disabilities can get assistance accessing this station's FCC Public Inspection File by contacting the station with the information listed below. Questions or concerns relating to the accessibility of the FCC's online public file system should be directed to the FCC at 888-225-5322, 888-835-5322 (TTY), or email@example.com.


text:
Janet Nguyen
|This biographical article needs additional citations for verification. (July 2008)
|Janet Nguyen
|Janet Nguyen at the 2009 Tet Parade in Little Saigon
|Member of the
Orange County Board of Supervisors
District 1
|Assumed office
March 27, 2007
|Personal details
Ho Chi Minh city, Vietnam
|Political party
|Tom Bonikowski
Janet Q. Nguyen (born 1976) is the County Supervisor from the First District of Orange County, California. She won her seat following a historic special election where two Vietnamese-American candidates received half of the total votes cast in a field of 10, separated from each other by only 7 votes. She was sworn in on March 27, 2007, after a lengthy court battle. She won a full, four-year term in 2008 in another historic election when all three major candidates were Vietnamese Americans. She was reelected to a third term in 2012.
She is the youngest person to be elected to the board of supervisors, the first woman to be elected from the First District, and the first Vietnamese-American county supervisor in the United States. Prior to her election to the Board of Supervisors, she served as a city council member for the City of Garden Grove.
Personal life[edit]
Nguyen was born in Saigon, Vietnam. Her family joined millions of others in becoming boat people when she was five, coming to California in 1981. They first lived in San Bernardino, but settled in Garden Grove in early 1990s. She attended the University of California, Irvine, at first to become a doctor but later majored in political science after she was inspired by then-Supervisor Bill Steiner.[1] She is married to Tom Bonikowski.
Special Election 2007[edit]
The election of Supervisor Lou Correa to the California State Senate in the 2006 election left his supervisorial seat vacant. Ten candidates filed for the seat in the February 6, 2007 special election, including three Vietnamese Americans, who were all Republicans. While the 1st District Supervisorial seat is officially non-partisan, the leading candidate was California State Assemblyman Tom Umberg (who had just left office two months before), a Democrat who had the full support of the labor unions. While the Republican Party did not officially endorse a candidate, most party leaders were backing Carlos Bustamante.
With three Vietnamese-American candidates, the large Vietnamese-American community who comprise a quarter of registered voters in the First District was galvanized. Janet Nguyen's main opponent, Garden Grove Unified School District Trustee Trung Nguyen, had the support of State Assemblyman Van Tran. Issues that the candidates discussed included illegal immigration to the United States, one that county supervisors do not have the authority to affect.
The debate was more heated within the Vietnamese-American community, with accusations flying back and forth between the two Nguyen camps. Trung Nguyen was insulted as a "fob" and his campaign photoshopped Trung Nguyen in a photo next to Governor Arnold Schwarzenegger while Janet Nguyen was criticized for not being fluent in Vietnamese. Pundits speculated that the three Vietnamese-American candidates would split the Vietnamese-American vote, allowing Umberg to easily win the election.
With high absentee voter turnout among the Vietnamese-American community, it became clear on election night that Janet Nguyen and Trung Nguyen were leading. Umberg and Bustamante were in third and fourth place, respectively, and quickly conceded defeat. At the end of the night, Janet Nguyen was leading by 52 votes. When all the votes were counted on the following day, however, Trung Nguyen was leading by seven votes. Janet Nguyen requested a recount, and the final result was 10,919 votes for Janet Nguyen and 10,912 votes for Trung Nguyen. Janet Nguyen was certified the winner.
However, Trung Nguyen's lawyers filed lawsuit challenging the recount, alleging that the Registrar of Voters improperly voided votes for him and awarded votes to Janet Nguyen in the recount. The Board of Supervisors postpone inaugurating Janet Nguyen pending the lawsuit. On March 26, she was named the winner, winning by just 3 votes. She was sworn into office on March 27, 2007.
After losing the lawsuit in the Orange County Superior Court, Trung Nguyen's lawyers filed an appeal to the California Court of Appeal for the Fourth District, Division Three. The California Court of Appeal for the Fourth District, Division Three ruled against Trung Nguyen and upheld the Superior Court's decision. Refusing to stop there, Trung Nguyen's lawyers filed an appeal to the California Supreme Court. The California Supreme Court denied to hear the appeal.
2008 election[edit]
While special elections for Orange County Supervisor are decided by plurality vote, regular elections for Orange County Supervisor are decided by majority vote. Should no candidate capture a majority of the vote, then the top two candidates advance to a run-off election.
In light of the closeness of her initial election in 2007, it was widely expected that Janet Nguyen would be forced into a November 2008 run-off election. However, Janet Nguyen won 56.6% of the vote in the June 2008 election, avoiding a November run-off. Garden Grove Councilmember Dina Nguyen, a fellow Republican who received the strong support of Assemblyman Van Tran and his machine (including former candidate, Trung Nguyen), won only 27.7% of the vote while Democratic activist Hoa Van Tran won 15.7% of the vote.
A controversial vote[edit]
|This article may be unbalanced towards certain viewpoints. (August 2010)
The Orange County Board of Supervisors voted against proposed restaurant rating systems in December 2008. "Supervisor Janet Nguyen opposed any change to the system, saying restaurant owners already face "hundreds of regulations," according to the Los Angeles Times. [1]
It turned out that Nguyen had a reason to vote against the ratings. "Her husband and chief of staff are co-owners of a sandwich shop in Stanton and she reports income from her husband's food-related job on her public disclosure," according to the O.C. Register. [2]
Nguyen's husband, Tom Bonikowski, and Chief of Staff, Andrew Do, co-own a Lee's Sandwiches franchise, according to the Bolsavik blog. [3]
Electoral history[edit]
- 2007 Orange County Board of Supervisors, 1st District
- Janet Nguyen (R), 10,919 - 24.1%
- Trung Nguyen (R), 10,912 - 24.1%
- Tom Umberg (D), 9,725 - 21.4%
- Carlos Bustamante (R), 7,460 - 16.5%
- Mark Rosen (D), 2,181 - 4.8%
- Brett Elliott Franklin (R), 1,739 - 3.8%
- Kermit Marsh (R), 1,335 - 2.9%
- Larry Phan (R), 417 - 0.9%
- Lupe Moreno (R), 383 - 0.8%
- Benny Diaz (D), 273 - 0.6%
- 2008 Orange County Board of Supervisors, 1st District
- Janet Nguyen (R), 21,350 - 56.6%
- Dina Nguyen (R), 10,465 - 27.7%
- Hoa Van Tran (D), 5,928 - 15.7%
- ^ Dana Parsons (February 8, 2007). "She's in second place, but don't count her out". Los Angeles Times. Retrieved 2007-03-01.[dead link]
External links[edit]
- Official County web site
- Official Campaign web site
- First Supervisorial District Vacancy Election, February 6, 2007
- First Supervisorial District Election, June 3, 2008
|Preceded by
Lou Correa
|Orange County Supervisor
1st District
|Preceded by
Van Tran
|Garden Grove City Councilmember
|Succeeded by
Steve Jones
- 1976 births
- County supervisors in California
- California Republicans
- California city council members
- Living people
- Orange County Supervisors
- People from Ho Chi Minh City
- People from Orange County, California
- University of California, Irvine alumni
- American politicians of Vietnamese descent
- Vietnamese emigrants to the United States
- Vietnamese refugees
- Women in California politics
- American women of Asian descent in politics


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Computer use and printing intermittent during upgradeBAPL News July 16th, 2013
BAPL's public PCs are receiving a much needed overhaul today and tomorrow, thanks to grant funding! We anticipate that computer use and printing will be unavailable all day today at the Main library and all day tomorrow at the South Side Branch.
We appreciate your patience during this time of transition and look forward to providing you with a new and improved system!
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Hans Magnus Enzensberger (born 11 November 1929 in Kaufbeuren), is a German author, poet, translator, and editor. He has also written known under the pseudonym Andreas Thalmayr. He lives in Munich.


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He definately just took an m83 track and sped it up.
Ryan Hemsworth – BasedWorld : Smooth Chill Progressive Trap [Free Download]Posted in Bangin, Chill by nick | Tags: Bass Music, Chillwave, Electronic, Melodic, Ryan Hemsworth, Trap, Trap Music
Here is an artist that we haven't featured much of, the talented Halifax native, Ryan Hemsworth. He is another young producer who is making some incredible material. This song "BasedWorld" was given out for free to kick off 2013, and that it did. It has a smooth chilled out minimalistic feel, yet still conveys the fresh flair of trap. The song subtlety builds up further and futher as the songs progresses, leading to claps that have seeemed more climatic.It is safe to say Ryan gets where music is music. Enjoy the free download.
Ryan Hemsworth – BasedWorld | Direct Download
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3 Comments to "Ryan Hemsworth – BasedWorld : Smooth Chill Progressive Trap [Free Download]"
Haha good I'm not the only one that's heard that melody before…
Haha same here I'm glad you guys caught that too
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My story has changed quite a lot since moving to Boulder, Colorado and starting Thissongissick back in 2010. My name is Nick Guarino and this is Thissongissick.com. We have grown a lot since, but the original goal has stayed the same, making it easier for you to discover sick new music you have never heard before. In high school I would make mix cd's for my friends to show them all the new music I was discovering. Now through Thissongissick, we work with musicians and record labels from all over the world to showcase a variety of freshest electronic, hip-hop, indie, and other fresh genres to a worldwide following that now reaches millions of music lovers over 110+ countries, every single month. Make yourself at home, enjoy countless amazing musicians from a variety of genres and let the sick sounds fill your ears. Enjoy!


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BREMERTON, Wash. (AP) -- Police in Washington state say a man suspected of taking $9,200 worth of clubs and other merchandise from the pro shop at Gold Mountain Golf Course had no criminal history, but appears to be addicted to golf.
Bremerton police detectives spotted some of the stolen gear for sale online and arrested the suspect Wednesday in Kirkland.
Police Chief Steve Strachan (stran) said in a news release that robberies are often the result of addictions, but this is the first one police have seen "that looks like a golf addiction."
The Kitsap Sun reports (http://bit.ly/1oZGK3Z) other property that was stolen from the pro shop on Memorial Day was recovered from the suspect's apartment.
Information from: Kitsap Sun, http://www.kitsapsun.com/
Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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use the following search parameters to narrow your results:
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Post any and all housing related information for the city of Sacramento.
Looking for a roommate! Have a place in University Gardens walking distance from sac state! (self.SacramentoHousing)
submitted 1 year ago by must_think_quick
So I currently go to Sac State and live waaaaay too far away. I already found a place walking distance from Sac State for $825/month for a 2bed 2 bath that my friend and I were gonna get but he ended up not having the funds for it. So was hoping to have some luck here.
More about me: 20 yr old male going to sac state
Doing Air Force ROTC as well but I'm a pretty laid back guy. Like to chill and play video games. Prolly not gonna be throwing any giant parties or anything but I'm cool with having people over. Pretty much looking for anyone to room with guy or girl just as long as you're not a complete slob or disruptive person. I'm sure I'd get along pretty well with anyone on reddit.
there doesn't seem to be anything here
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is it really that easy? only one way to find out...
already have an account and just want to login?
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Jennifer Montoya, Broker Associate
Coldwell Banker Residential Brokerage
2075 Research Parkway Ste B Colorado Springs, CO
Office: (719) 550-2500 , Mobile: (719) 232-3397 , Fax:
2075 Research Parkway Ste B Colorado Springs, CO
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Office: Coldwell Banker Residential Brokerage Address: 2075 Research Parkway Ste B, Colorado Springs, CO 80920 Office Phone: (719) 550-2500 Mobile Phone: (719) 232-3397 Business: (719) 550-2328 Fax: (719) 598-9469 Email: email@example.com
About Jennifer Montoya
- Buying a Home?
- Whether you are a first time homebuyer and have all kinds of questions or a seasoned home buying veteran (or somewhere in between!), I am here to help!
- Selling a Home?
- As a seller, you are probably wondering "How much could I get for my house? About how long can I expect my house to be on the market? How will my house be marketed?" I can help you answer these questions, too!
- Finally...I am Quality Service Certified®
- What does this mean to you? The Quality Service Certified® designation is the real estate industry standard of superior service for home buyers and sellers. Unlike any other professional designation in the real estate industry, Quality Service Certified® can only be maintained by meeting or exceeding rigorous standards of service delivery every time a customer is served. Every home buyer and seller I work with will receive a Quality Service Guarantee that spells out exactly what I will do for them throughout the home sale transaction. After the sale they have the opportunity to evaluate my service through a Quality Service Assurance Survey© conducted by an independent research firm. This process assures each client of higher professional accountability and gives me valuable feedback about my performance and level of service satisfaction. For more information about Quality Service Certification® visit www.QualityService.org.
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A Social Network for Navy Veterans of the United States of America
Any one who has served in the Persian Gulf
Veterans: 109
Latest Activity: Oct 23
Started by John M. Andresen CWO3 USN ret.. Last reply by LT Rolando A. Ayala Feb 21, 2012. 3 Replies 0 Promotions
Started by James Slayton Apr 12, 2011. 0 Replies 0 Promotions
I served on a Gator Freighter (Spartanburg County LST 1192) from 84 to 88 and was caught up in one of the first phases of of the Gulf War but it seems that the government doesn't recognize anything prior to Aug 92.
Anyone else here in the same boat? (no pun intended)
I served aboard the USNS Comfort Hospital Ship during Desert Shield/Desert Storm. Spent most of the time cutting circles near Qatar before Desert Storm began. I was an HM1 but was assigned to the Master-at-Arms force on board since I worked in law enforcement in civilian life. So much for my HM training!!
I spent a year out there on the La Salle, 78-79. There were a bunch of decent port calls, as an electrician we had to rig the ships lights for every port, I volunteered pull them up since I could be up on the mast and take all of the pictures I wanted, sort of a waste, they were lost to a house fire in '89. The most exciting thing was when the Shah of Iran, and most of our diplomats were asked to leave. The LaSalle became a refugee camp for a couple of days.
I enjoyed Bahrain, and loved the Gold Markets. Would love to go back to Oman too
Admin Support Unit Bahrain Security Unit from Feb 88 to Apr 89
First time into the Gulf was with HS-12/VA-185 aboard the might Midway! Went back numerous times with HSL-51 Warlords deployed upon DD's and FFG's...
Fair winds and following seas, Mr. Ogden.
I will keep the Family in Prayer
Mark A. Ogden Proudly served but gave up much to do so. As his daughter and living with the effects.... He has passed on to a better place but know that you are not forgotten. There has been a whole generation (X) that will NEVER forget. it wasn't just your war Our hearts were with you always and still
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