Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

Up to 85% of menstruating women experience at least one of the clinically recognized symptoms of Premenstrual Syndrome (PMS), and as many as 10% of the population experience the syndrome fairly seriously. There are a number of theories regarding the cause of the syndrome as well as what might make the symptoms worse or better: studies have been performed that focus on higher sensitivity to the changing levels of progesterone and estrogen, while others have linked the hormonal and neurotransmitter imbalances to the effects of specific nutrients.

As you might expect, there has been some research into overall diet, including one study that appeared to show that a low-fat vegetarian diet might decrease the duration of symptoms. We do know that those women experiencing PMS tend to consume more sweets, fast foods, fried foods, coffee, and alcohol. Diet and PMS »

Did You Know?

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

Lose Weight

Just tell me what to eat!
Use our FREE interactive meal planner and reach your goal of healthy, permanent weight loss.

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet


Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Health and nutrition news and what it means for you. Health and Nutrition Bites.

The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults


Featured Recipes

Chili Vinaigrette

Don't let the name of this recipe scare you. It is spicy but not over the top, and the chili flavor comes out more aromatic than hot. Gently simmering the shallots, pepper flakes, and black pepper together mellows the flavor and the maple syrup adds a bit of sweetness. This is great on a green salad, but it's also good as a spread on sandwiches. You could even use it in place of mayonnaise in tuna or egg salads.

Sun Dried Tomato Pesto Risotto

a bowl of freshly made risotto

After steeping sun dried tomatoes it's always a good idea to save the liquid. It keeps for a couple days in the refrigerator and adds a lot of flavor to pasta sauces or in risotto dishes like this one.

When I was designing this recipe, my first choice was cod or halibut, but when I got to the market the best quality white fish was sole. Each of these choices might add a different flavor to the dish, but the key is to make your ingredient selections based on what is fresh.

Thai Sweet Potato Soup

There is just everything good about this recipe. The yams are full of fiber and great vitamins and minerals so it's a bit of a sneaky way to get healthy. The ginger and curry are rich and warm, making this perfect for a cold evening. Serve with a bit of toast and chutney and you have perfect simple meal.

Spicy Roasted Brussels Sprouts

Brussels sprouts are great but misunderstood. If you overcook them, they will become bitter, but these, slow roasted with spice and a bit of sweetness, are really delicious: roasted flavor with spice that just happens to be good for you.

Asparagus Risotto

Asparagus Risotto recipe from Dr. Gourmet

Risottos are great ways to make a single pot meal on a weeknight that are delicious, a bit elegant, full of fiber, and take only about 20 minutes. This asparagus version is a perfect way to eat well and eat healthy.

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