Principle Influences on Inflammation

Causes of Inflammation

  • Standard Western food program
  • Refined sugars, white flour products
  • Commercial meat products, excess meat consumption
  • Omega-6 oils (animal fats, corn, and soy, safflower, canola, low-quality oils)
  • Commercial dairy products, especially cow milk products
  • Eggs from commercially-raised chickens
  • Persistent emotional upset or lingering negative thought patterns
  • Too little exercise or too much exercise
  • Smoking, environmental toxicity, poisons

Reduces Inflammation

  • Plant-based food program, Mediterranean diet, traditional Indian -and Asian diets
  • Whole grains
  • Olive oil, flaxseed oil, walnut oil, coconut oil, and fatty cold-water fish
  • Grass-fed animal milk products; goat
  • Organically raised hens
  • Lightheartedness, contentment, joy, and laughter
  • Moderate exercise daily for 30 – 45 minutes
  • Clean and peaceful environment

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com Copyright © 2019


Vegetarian High Protein Sources

  • Bee Pollen & Bee Propolis
  • Brewer’s Yeast & Nutritional Yeast (if dealing with yeast overgrowth, you may wish to eliminate these, as they can be aggravating for some)
  • Goji Berries
  • Cereal Grasses (powders): Alfalfa, Wheatgrass, Barley, etc.
  • Green Leafy Veggies like Spinach, Kale, Arugula, Collards, Green Cabbage, Parsley, etc.
  • Legume & Seed Sprouts like Mung, Brown Lentil, Broccoli, Radish, etc.
  • Legumes: Split Peas, Pinto Beans, Chickpeas, Non-GMO Soy Beans fresh and Sprouted Tofu, Tempeh
  • Maca powder (Peruvian origin)
  • Nuts: Almonds, Brazil, Dried Coconut Meat, Filberts, Macadamia, Pecans, Walnuts
  • Oatmeal
  • Olives
  • Sea Phyto-plankton: Blue-Green Algae (Spirulina), Chlorella
  • Seeds: Chia, Hemp, Pumpkin, Sesame/Tahini, Sunflower
  • Sprouted Grains and Grasses like Wild Rice, Quinoa, Millet and Buckwheat

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com, Copyright © 2019

Foods High on the ORAC Scale

ORAC – Oxygen Radical Absorption Capacity

Antioxidant capacity is measured in ORAC units per 100 grams (3.5 oz.) of food. A higher number of ORAC units mean more antioxidant power which translates into a healthier, stronger body, and a clear, focused mind.

Organic Foods ORAC Units

  • Cacao 13,120
  • Rosemary 6,000
  • Prunes 5,770
  • Blueberries 2,400
  • Blackberries 2.036
  • Kale 1,770
  • Green Tea 1,686
  • Strawberries 1,540
  • Spinach 1,260
  • Raspberries 1,220
  • Brussels Sprouts 980
  • Plums 949
  • Alfalfa Sprouts 930
  • Broccoli 890
  • Beets 840
  • Oranges 750
  • Red Grapes 739
  • Red Bell Pepper 710
  • Cherries 670

Resource: Dr. Young, Robert “The PH Miracle”

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com, Copyright © 2019

Dietary Stressors to Avoid

When you have built your alkaline reserves then these foods can be tolerated by some in moderation.

  • Wheat and white flour products (Wheat has been denatured greatly and is no longer possible for humans to digest. Einkorn and Emmer are ancient field-hybrids and are the closest to the original wheat. Spelt and Kamut when prepared as sourdough bread work for some).
  • Refined sugar and sugar pretenders such as high fructose corn syrup and the like. Because of long-time sugar overload, it is best to avoid sweeteners. Raw honey is the best choice.
  • Dairy products are cold, damp and mucus forming. Cows milk is good for baby cows. Some can tolerate small amounts of raw or cultured products. Goat’s dairy is more easily digested.
  • Alcohol – turns to sugar and impairs liver functioning greatly.
  • Red meats and pork – as a bi-product of break-down they create uric acid. And are often raised fed wrong diet, and given hormones for quick growth and marketable marbled meat.
  • Caffeine – is a strong addictive stimulant, that robs the body of vital minerals and is dehydrating
  • Very spicy foods – irritates the gut lining
  • Fried foods – deep frying in often rancid oils – are acidifying and clogs the arteries
  • White starchy foods, high on the Glycemic Index like: white potato, white rice, white noodles, white breads
  • Sulphurated dried fruits
  • Non-organic soy products
  • Refined, junk, denatured, greasy, oily, fatty, and pre-packaged/canned foods.
  • GMO foods, stale foods, non-organic foods, foods with additives and preservatives and micro-waved foods.
  • Peanuts and peanut products. Soak other nuts and seeds for 4-6 hours (discard the soaking water.)
  • Bottled juices often loaded in sugar

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com, Copyright © 2019

General Food Guidelines

  • Eat foods of the highest vitality – foods where you can see and feel “Life force”.
  • Eat fresh, organic, seasonal and locally grown foods whenever possible.
  • Eat foods in an acid (20%) and alkaline (80%) balance
  • Eat high fiber, high water content, and high nutrient-dense plant foods.
  • Eat a high percentage of warmed or room temperature raw and live food.
  • Eat according to food combining principles.
  • Chew foods well “digestion begins in the mouth”.
  • Eat in a relaxed calm state.
  • High Hydration – Drink clean, filtered water. Drink 1/2 your body. weight converted into ounces, in water every 24 hours.
  • Upon waking, have a 6-8 oz. glass of water with 1 teaspoon of fresh-squeezed lemon or lime juice. This will hydrate and flush your system, before the intake of other liquids or foods.
  • Liquids either 30 minutes before meals or an hour after. Only small amounts of fluids with meals if needed. Warm lemon water works well.
  • Green tea and Pu’er are very good for after meals, as they aid digestion
  • Have your food program match who you are, where you are and what you’re doing – Your age, activity and lifestyle, work, the weather and season. This is will direct your food intake.
  • Eat according to your workout and training schedule. Proper micro and macronutrient and caloric intake. Get to know your metabolism, digestion and absorption rates. Also your bowel transit time and check to see what’s digesting and what’s not.
  • Eat the right amount. Avoid overeating. Eat simple and smart.
  • Eat meals around the same time of day and around the same amount of food.
  • Stop eating at least 2-3 hours before bed.

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com Copyright © 2019