What you need to know about the ban on Red Dye No. 3 from the FDA

Red Dye No. 3 is officially being phased out of foods in the U.S.

While this is good news for anyone who cares about clean and nontoxic foods, there are some things you should know:

• Red Dye No. 3 is currently used in more than 9,200 food items.
• Food manufacturers have 2 YEARS (until January of 2027) to reformulate their products.
• Other dyes, like Red No. 40 (linked to behavioral issues in kids), are still allowed.

Red Dye No. 3 is an artificial color that has long been linked to health concerns like hyperactivity and potential cancer risks. It has been banned from lipsticks and cosmetics and yet somehow has remained heavily in our food supply.

Now’s a great time to double-check labels and focus on whole, minimally processed foods.

Benefits of vigorous activity

For women in middle age, just 3 minutes of vigorous activity daily can reduce cardiovascular risk by 45%

New research shows women can benefit in a big way from as little as 3 minutes of high-intensity exercise a day.

Think activities like:

• Running up the stairs
• Racing to catch a bus
• Quickly carrying groceries up the stairs

The study analyzed data from thousands of men and women aged 40-69. Participants wore accelerometers for a week to measure daily activity (more reliable than surveys), and then researchers tracked their heart health for more than 8 years.

Results showed:

• Short bursts of movement (even 20-30 seconds) throughout the day added up to big benefits
• Women who performed a total of about 3 minutes of these activities per day had a lower risk of heart attack, heart failure, and other cardiovascular events.
• The benefits were less significant in men.

Why does this work? High-intensity exercise stresses the heart just enough to trigger healthy adaptations.

Here are some ways to get 30-second bursts of activity:

• Fast jumping jacks
• Run in place with high knees
• Race up and down the stairs
• Plyometric jumps (up and down on a box or step)
  

Moving our bodies is so important for overall health. Find a way of exercise that brings joy! It’s exciting to see research confirm that even small efforts yield big results – without long hours at the gym!

News Flash! The FDA says eggs are “healthy”

The FDA recently deemed eggs “healthy” under its new guidelines – something science has backed for years. For #HeartHealthMonth, let’s bust the old cholesterol myth:

• Eggs don’t harm heart health like we once thought.
• Eggs are packed with nutrients for cardiovascular and overall health.

A 2024 review (PMID 38854339) found:

• Eating 3 eggs/day may lower inflammation (C-reactive protein)
• Eggs can improve lipid profiles, especially with fewer carbs
• Egg yolks are rich in lutein and zeaxanthin – antioxidants that fight atherosclerosis

Eggs also deliver hard-to-get nutrients like choline, vitamin D, selenium, and B12. Just don’t skip the yolks – that’s where most of the goodness lives.

Every person is unique, so eggs may or may not be for you. But for most, they’re a better choice than many so-called “healthy” but ultra-processed foods.

New study shows coffee changes your microbiome

Coffee is a known source of antioxidants and linked with many health benefits – from heart health to memory to mood. Now this new study links coffee consumption to specific changes in the gut microbiome:

• Coffee drinkers have 4-8x higher levels of L. asaccharolyticus (a gut bacterium) than non-drinkers
• This effect showed up worldwide, even with decaf

While it’s unclear if these microbiome changes directly impact health, this study shows just how much a single food can influence our gut. It’s a fun reminder that even a single food or drink can make a big difference!

Do hormones make women reach for alcohol?

Check out this new study, ladies.

I usually don’t share animal studies, but this one was just too fascinating NOT to share.

Researchers found that surges in estrogen increased binge drinking behavior in female mice – specifically the urge to consume multiple drinks within the first 30 minutes of being offered drinks (basically, mouse pre-gaming!).

If this is true for humans. this could make women more likely to crave alcohol more during estrogen peaks or even perimenopause.