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Understanding PMS & PMDD, Edmonton, AB (2025)

03/18/2025

August 1st 2025 ~ The Story Behind The PMS Project

This is a place of discovery and growth. May your time here be well spent.

One must travel unknown roads in order to chart a map. I am intimately acquainted with the complexities of PMS and PMDD—my personal journey began in puberty. In adulthood it became clear that resources were few and fractured. And so it was that years later, after constant effort with no relief (but armed with a solid background in research), I founded The PMS Project. This organic research blossomed from a sincere desire to help all women who suffer from the misunderstood medical anomalies of PMS and her formidable sister, PMDD. Today we follow a well-travelled road together.

I began the formal leg of this research with a goal to identify and treat the cause of individual symptoms. My hypothesis: Me**es is a natural cycle. An effective treatment for the cyclical symptoms of PMS and PMDD could, and should, be natural.

The development of The PMS Program represents a significant component of this research—a proactive balance of health and lifestyle practices proven effective in reducing, and finally eliminating, the physical and emotional symptoms of PMS and PMDD. This body of work evolved into an internationally acclaimed resource for women and health professionals seeking answers and an effective treatment for the syndrome that plagues up to 80% of women.

The PMS Program is based on 12 years of comprehensive research. Its success is backed by documented stats from the research data, and feedback from women world-wide who embraced this program through the website, then the monthly publication, and finally the award-winning book, Transition... the passage into wellness. We grew as a synergetic community, nurtured by the understanding that PMS and PMDD can be defeated.

This site contains timely articles based on this groundbreaking research and features The PMS Program—a natural solution for every woman who suffers the cyclical chaos of PMS or PMDD. You will discover a healthy dose of inspiration, motivation, clearly explained research, original recipes, and snippets of brevity to gently guide you on the path to wellness.

Make today the day you take that first tentative step toward regaining control of your life, all month long. Yes, you can do it!

Sit back. Relax. Read. Help, hope and healing awaits.

Deborah Robbins
The PMS Project
Understanding PMS & PMDD

© Deborah Robbins, All Rights Reserved

03/18/2025

PMS ~ Prevention Made Simple
Recipes From The PMS Nutrition Plan
Made In Minutes

The PMS Nutrition Plan recommends eating small meals and nutritious nibbles at three hour intervals throughout the day during the ten days prior to the onset of menstruation. This practice helps regulate blood sugar levels and reduce mood swings. These two power drinks work overtime. Enjoy a glass of deliciousness to start your day, as a mid-day snack or a night cap.

~Watermelon Wonder~
This refreshing non-dairy drink from The PMS Nutrition Plan provides a quick and easy mid-day boost and is full of PMS fighting nutrients. Lemons are a good source of vitamin C and one slice of watermelon contains 559 mg of potassium—an excellent mineral for controlling bloating, fatigue, irritability and night sweats.
Makes two servings

1 1/2 cups cubed, seedless watermelon
3/4 cup natural lemon sorbet (Find it in your grocer's freezer section.)
1 tbsp. fresh lemon juice
8 ice cubes

Place all ingredients in a blender, pulse for 20 - 30 seconds or until frothy smooth.

Optional: Garnish with a sprig of fresh mint. Be sure to eat the mint, it's a natural tonic for stomach upset.

~The PMS Power Drink~
Developed for The PMS Nutrition Plan, this sensational smoothie is the original power drink. Packed with pms-fighting vitamins B6 and C, potassium and fiber, this dairy-free beauty is a satisfying way to start your day. Make it fresh in minutes.
Makes 2 servings

8 large fresh strawberries
1 banana
1 - 2 large oranges (squeeze 1/2 cup juice)
8 ice cubes
Combine ingredients in blender, pulse for 20 - 30 seconds or until frothy smooth.

Toss it, blend it, chill it. Enjoy a glass of pms-fighting nectar anytime you need a boost.

Namaste
Deborah Robbins
The PMS Project
Understanding PMS & PMDD

© Deborah Robbins, All Rights Reserved

03/18/2025

Don't Let Your Symptoms Control You — Choose To Take Control

Don't wait for the emotional symptoms of PMS or PMDD to simmer and boil over. (And they will, every month, if left unattended.) It's time to adopt a proactive mindset. This means practicing relaxation techniques, eating smart and healthy, taking your supplements, and (gently) reminding yourself of all the reasons why you need to take control. And remember, self care fuels the journey.

Don't know where to start? Relax. Read. Everything you need is here, now. Let The PMS Program guide you. Learn how to control your symptoms with this proven program. There is no miracle cure, no quick fix. That's just the way it is.

You can do this.

Deborah Robbins
The PMS Project
Understanding PMS & PMDD [Takuya]

02/03/2025

You Are Limited Only By Your Will To Try
This is a warm, comfortable place for women with PMS and PMDD to exhale and discover how to treat their symptoms. Each article features The PMS Program—a natural program of lifestyle and nutritional practices proven effective in controlling the symptoms of PMS and PMDD. Let's do this!

Deborah Robbins
The PMS Project
Understanding PMS & PMDD

12/17/2024

Tips From The PMS Nutrition Plan

When the dog days of PMS strike a salad is your cool new friend. Before you reach for that bland bottled dressing here's a bite of food for thought. The majority of commercial salad dressings are high in salt, sugar and preservatives. Many bottled dressings contain as much as 330 mg of sodium per tablespoon. Salt is a primary cause of premenstrual bloating, breast pain and fluid retention. Sugar is a significant factor in mood swings and fatigue.

You can help control PMS symptoms and save money by making your own light and healthy salad dressings. The following super simple recipes from The PMS Nutrition Plan are excellent served over tossed mixed greens, fruit salad, lightly steamed vegetables, or lentil and legume salads.

~ Combine 5 tbsp. extra virgin olive oil, 2 tbsp. good quality balsamic vinegar and 1/2 tsp. dried tarragon leaves. Chill in a glass jar. Shake. Add to your salad to lightly coat just before serving.

~ Combine 5 tbsp. grapeseed oil, 2 1/2 tbsp. champagne vinegar and 1/2 tsp. dried lavender. Chill in a glass jar. Shake. Drizzle on salad to lightly coat just before serving.

Makes enough for 2-3 meal size servings or 4-6 appetizer servings.
Store extra dressing in the refrigerator up to one week. It's a welcome convenience during the compromising days of PMS.

You can make any salad a satisfying meal by adding plenty of fibre rich vegetables including broccoli, carrots and kale. Red bell peppers provide added nutrients and a sweet crunch.

When company's coming or date night awaits, vamp a salad with grilled prawns or chicken breast. These proteins are PMS approved. Simply plate your salad and add the prawns or sliced chicken hot off the grill, then drizzle the dressing over the top or serve on the side.

Cheers to easy, breezy, healthy dining!

Understanding PMS & PMDD

12/16/2024

Tips And Tastes From The PMS Nutrition Plan

Avocado is a rich source of plant derived B vitamins. Half an avocado provides one-third of your recommended daily intake of B6. (The daily dose is 100 mg.) B6 helps reduce the symptoms of PMS anxiety, depression, irritability and mood swings.

Avocados are affordable, versatile and offer a quick fix on PMS days. With five minutes of preparation you can create a nutritious side dish that works as hard as you.

Make a bowl of guacamole to enjoy throughout the day. Start your day with avocado toast, have a mid-day snack of guacamole with pita or tortilla chips and celery sticks, add a dollop to your dinner plate.

Guacamole

I fell in love with the rustic flavors and simplicity of Mexican food during our first trip to Mexico many years ago. Here's my version of this classic dish.

3 ripe avocado
1/4 cup red onion, finely chopped
1 jalapeno pepper, seeded and finely chopped
1 green chile, seeded and finely chopped
3 tbsp. fresh cilantro, finely chopped or 1 tbsp. dried cilantro
2 limes, juiced and a generous grating of lime zest

Cut the avocados in half, lengthwise, twist to release, remove the pit, and scoop out the flesh.

In a mixing bowl mash the avocado, add the remaining ingredients except the lime juice and zest. Stir to blend.

Add the lime juice, a little at a time, and mix until you reach a creamy texture. Add the grated lime zest and stir just until blended.

Transfer to a serving dish. Refrigerate and enjoy throughout the day.

A great guacamole with veggies and chips makes an excellent snack for movie night.

Makes 4 - 6 servings.

Tidbits

Tip: Leftover lime juice? Add it to a glass of ice water for a refreshing, health smart drink. (Limes are less acidic than lemons.)

Tip: Avocados are a nutrient-rich, sugar-free source of 20 vitamins and minerals, and a healthy source of good fat which helps in the absorbtion of fat-soluable vitamins A, D, E and K.

Tip: Peppers and limes are high in antioxidants and vitamins.

Tip: The seeds of cilantro are dried and sold as the spice coriander.

Tip: Grow your own healing garden. Many herbs do well in pots, indoors, near an east-facing window, or on a patio. Cilantro is a popular herb with a crisp lemon and pepper taste, commonly used in Mexican dishes. It is an antioxidant and anti-inflammatory, and a source of vitamins A, C and K. It is also used as a digestive aid and helps ease nausea. Chew a sprig of cilantro the next time premenstrual nausea strikes.

Deborah Robbins

12/07/2024

PMS Tip
Always chart both your menstrual cycle and your symptom cycle. This information is invaluable. Keep a simple notebook to record your cycle and symptoms. Note the date, severity and specific symptoms you experience. What's your pattern? You need to know this information before you can begin to control your symptoms. Makes sense, right?

Understanding PMS & PMDD

12/06/2024

Five P's Put You On The Path To Success

Success. Most people want it, some have it. What's the difference between the two? Very little. Most of us already know the key to success—we just don't know we know.

Think of an area of your life where you've had success or something you do really well. How did you achieve it? Chances are you practiced the five P's of success.

Preparation
Preparation is the key to consistent, long-term success. Gathering information, having a written plan, adopting the right mindset—these are examples of preparation. Louis Pasteur said, "Chance favours the prepared mind."

Patience
Patience is a derelict virtue in the instant gratification culture. Sometimes we fail simply because patience eludes us. Oprah Winfrey had to wait until her 40s to finally realize her destiny. She has since used her power in many positive ways.

Persistence
Persistence and patience go hand in hand. Persistence will get you through the hard times and motivate you to continue. Being strong enough to persevere is a sign of maturity.

Practice
Some people believe they deserve success simply by showing up. You get good at something by doing it over and over until it becomes natural. Tiger Woods has been hitting golf balls almost daily since he was three. That's why he was able to capture the triple crown by winning all three Opens—British, Canadian, US—at the age of 24.

Passion
Passion has power. Passion gets you up early and keeps you up late. It gives your life purpose and meaning. Obstacles are merely challenges, problems become equations waiting to be solved.

The path to success with anything in life is really a matter of striving to be the best you can be and doing what it takes to make it happen. The five P's are your master keys.

Deborah Robbins

10/04/2024

Lightness Of Being

Deborah Robbins

09/20/2024

The PMS Nutrition Plan©
Current Feature:
Recipes From The PMS Nutrition Plan ~ Made In Minutes

Control the symptoms of PMS and PMDD through mindful eating.

There are foods that heal and foods that harm. This is the premise on which The PMS Nutrition Plan was developed. This component of The PMS Program evolved through two years of initial research to determine how and why food plays such a pivotal role in the severity and range of premenstrual symptoms. The PMS Nutrition Plan is proven effective through ten years of documented research.

The PMS Nutrition Plan focuses on the pms-fighting properties of specific foods including the best choices in whole grains, fruits, vegetables, fish and lean proteins. From mid-day snacks and family meals to cooking solo or for special occasions, discover the most beneficial choices. A feast of food facts, tips, helpful hints and recipes are found throughout this site. Relax, read, taste.

Understanding PMS & PMDD is the original source for women seeking a proven solution. Make the decision to finally take control and regain your health and wellness all month long.

Deborah Robbins
The PMS Project

07/15/2024

Meditation For the Rest of Us

Meditation has a noble history dating thousands of years. Early meditation was practiced to promote self enlightenment and a deeper understanding of the forces of life. Today it seems everyone from athletes to titans of business practice meditation for relaxation and improved mental focus.

For some people meditation is as simple as taking a class or watching a video and following the instructor's soothing prompts, but for many of us it can be a daunting, difficult process. The reason we fail at meditation may well lie in the very reason we want to meditate.

During my 20s I made a solid effort to embrace meditation. I went to week-end seminars, read books late into the night, and practiced. No matter how hard I tried, the ability to enter a true meditative state continued to elude me. I have an unquiet mind.

Years later I watched an interview with Dr. Mehmet Oz—who studied under the best meditation practitioners including Deepak Chopra—where he revealed he hasn't been able to master meditation for the exact same reason: an inability to quiet the mind. While his admission helped me to understand that I wasn`t alone, it didn`t provide answers. I expanded my search and explored a host of viable alternatives. None proved effective. It was a frustrating time.

One day, during a walk in the woods along a river (my happy place), it came to me. The onus is on one's self. The answer lies within. With this in mind I combined several of the disciplines I learned along the way, then practiced and tweaked until I created one meaningful, cohesive exercise that allowed me to finally experience moments of peaceful quiet. If this resonates with you, turn your attention to mindfulness. Think of it as meditation for the rest of us.

Mindfulness is the focused process of purposefully observing positive thoughts, feelings and sensations to replace negative, overpowering or racing thoughts and feelings.

Mindfulness is a powerful feature in the relaxation component of The PMS Program. Engaging in a 20-minute mindfulness technique, each day during the 10 days prior to the onset of me**es, is effective for controlling premenstrual symptoms of irritability, insomnia, poor concentration and anxiety. Practice mindfulness all month long and the benefits to your overall health and wellbeing are substantial. Mindfulness can help you find your calm.

An effective mindfulness technique always begins with focused breathing. Practice the 4/4 breathing exercise: Sit in a comfortable position with your eyes closed. Breathe in deeply through your nose to the count of four and out slowly through your mouth to the count of four. Think positive thoughts as you inhale; expel negative thoughts as you exhale. Repeat 4 times. These are cleansing breaths.

If you're ready to explore the profound benefits of guided relaxation, this page includes mindfulness techniques developed for The PMS Program as well as my personal favorites, designed for the unquiet mind. Mindfulness is as effective as traditional meditation, without the demand for an intense state of consciousness.

Deborah Robbins

The PMS Project
Understanding PMS & PMDD

03/20/2024

PMS ~ Prevention Made Simple

Gorgeous Grains

Whole grains are a popular ingredient in The PMS Nutrition Plan. They represent a versatile, nutrient-rich food source for reducing the symptoms of PMS and PMDD. Whole grains have a positive effect on overall health especially when you choose the right grain. So what makes grain so likeable? The demure grain is a marvel of botanical beauty and strength.

Fields of grain in August—when viewed from a vantage point—form a shimmering party of golden tones. Heady kernels on slim stocks, standing firm in fertile soil, bending gracefully in a warm breeze. Their earthy scent fills the air. Nature in all its splendid glory. Like a multi-faceted woman, she isn't just another pretty sight. There is substance to this beauty.

A grain is whole and unrefined if the entire kernel is unaltered and intact. There are three parts to a grain: the endosperm, germ and bran. The endosperm contains mostly protein and starch. The germ is rich in unsaturated fats, protein, complex carbohydrates, vitamins E and B complex, and minerals. The bran provides a large concentration of fibre, minerals and B vitamins. A whole grain is a natural beauty.

And then man gets his hands on the grain. Through the process of refining, the germ and bran are removed, leaving only the endosperm. This process strips the whole grain of most of its nutritional value including precious compounds and plant sterols that are important in preventing disease. Your body, in turn, burns more energy and uses more nutrients in processing the refined grains than the grain itself can provide. Always opt for whole grains.

When choosing whole grains that provide a healthy boost of PMS-fighting nutrients these five grains reign supreme:
Quinoa – excellent source of non-dairy calcium and potassium
Wild Rice – great source of zinc, folate and protein
Buckwheat – significant source of magnesium and selenium
Amaranth – good source of calcium, iron and magnesium
Teff – rich source of calcium, iron and protein

Grains are wholesome, convenient, inexpensive and easy to prepare. The PMS Nutrition Plan features original recipes using ingredients that provide maximum PMS-fighting properties. From week night to that special night, take the guesswork out of meal planning.

Tempt your tastebuds with a Warm Quinao, Spinach and Fennel Salad topped with Pan Roasted Salmon fillet for dinner. This dish does double duty as a chilled lunch the next day.

Take a walk on the wild side with a Wild Rice, Mushroom and Asparagus Medley served with Baked Tuscan Chicken breast. Enjoy the leftover rice as a quick and satisfying lunch. Simply warm in the microwave.

The PMS Nutrition Plan remains the most popular component of The PMS Program and represents a powerful ally in your quest to defeat PMS or PMDD.

Enjoy the beautiful bounty of whole grains—a gift from nature.

Deborah Robbins

Understanding PMS & PMDD

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