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Understanding PMS & PMDD, Edmonton, AB (2025)

09/17/2025

Find Your Calm
In Yoga

There are many beneficial forms of physical exercise but the yogic system of asanas (meaning steady pose) is considered the most complete. Asanas promotes a state of mental and physical well-being. This yoga discipline is recommended by The PMS Program for its emphasis on deep breathing, relaxation movements and mental concentration. Research shows that yoga is more effective in reducing anxiety, stress and cyclical depression than prescription drugs.

Start your day with a positive pose. Find a studio near you or join an online class and improve your mood with yoga.

Follow Understanding PMS & PMDD for a natural dose of help, hope and healing.

Namaste
Deborah Robbins
Understanding PMS & PMDD [Outhwaite]

09/17/2025

The PMS Nutrition Plan©
Current Feature:
PMS ~ Prevention Made Simple
Made In Minutes

You can significantly reduce the symptoms of PMS and PMDD through mindful eating. This powerful premise quickly became the most popular practice of The PMS Program. Embrace your culinary godess!

There are foods that heal and foods that harm. This is the foundation 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 follow-up and feedback with women world-wide who embraced this component and found relief.

The PMS Nutrition Plan focuses on the pms-fighting properties of specific foods including the best choices in fruits, vegetables, whole grains, fish and lean proteins. From mid-day snacks and family meals to cooking solo or for special occasions, you'll find it here. A feast of food facts, helpful hints and delicious dishes are featured 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. Let's do this!

Deborah Robbins
The PMS Project
Understanding PMS & PMDD

09/17/2025

Herbal Help For Anxiety, Irritability and Insomnia

Valerian is widely used as a effective sedative in Europe and holds a centuries long history in Ayurvedic and Chinese medicine as a treatment for nervousness and insomnia. Valerian works by enhancing the activity of GABA, a naturally calming neurotransmitter.

The standard dose is 50 to 100 mg, three times a day for anxiety and stress; 300 mg taken before bedtime for insomnia. Be sure to purchase a standardized valerian capsule containing 0.8% valeric acid.

The effects of herbal medicine are cumulative, not immediate. Begin by taking for three weeks, prior to me**es, to gauge symptom relief. If this proves effective, go ahead and add Valerian to your routine for the ten days prior to me**es, each month.

Controlling the symptoms of PMS or PMDD requires a unified approach. The nutritional and lifestyle principles of The PMS Program are designed to work together in maximizing your success for minimizing your symptoms. This site is here to guide you. Let's do this!

Take care. Take control.

Deborah Robbins
The PMS Project
Understanding PMS & PMDD

09/17/2025

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. For the past 15 years this site has provided help and hope based on research by The PMS Project and featuring The PMS Program. 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]

09/17/2025

September 2025 ~ The Story Behind The PMS Project

This is a quiet 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 myriad of symptoms 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

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

Understanding PMS & PMDD

09/17/2025

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