Learning the Mediterranean way of Life from Ikaria, Greece

The tiny Blue Zone island of Ikaria, Greece, is known as a place where people forget to die. Blue Zones are areas around the world where people tend to have longer life expectancies and lower rates of heart disease, cancer, diabetes, and obesity. Ikaria is one of only five total Blue Zones, which begs the question, what are these islanders doing (besides losing track of time) to live to 100?

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The Mediterranean Diet  
The people of Ikaria, Greece, eat a Mediterranean-style diet. This diet includes fresh, nutrient-rich, whole foods that may reduce inflammation in the body. The diet also contains a lot of fiber, antioxidants, and healthy fats such as omega-3s. 
It is known that this type of diet can help prevent heart disease and stroke and lower risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. The Oldways Mediterranean Diet Pyramid outlines the defining characteristics of the diet as follows:

• Plant based foods: fruits, vegetables, bread, grains, potatoes, legumes, nuts and seeds 
• Olive oil as main source of added fat 
• Daily consumption of low-to-moderate amounts of cheese and yogurt 
• Consumption of fish and poultry bi-weekly and up to 7 eggs per week
• Fresh fruit as typical dessert 
• Moderate wine consumption; 1-2 glasses for men and 1 glass for women 
• Limited red meat consumption; a few times a month 
• Regular physical activity 

The Ikarian diet especially emphasizes legumes, wild greens, potatoes, goat milk, honey, some fruit, and small amounts of fish. This plant-based diet focuses on local produce and appears to be a key to longevity. With more than 150 varieties of wild greens all over the island, there is plenty for the picking. ​​

The Mediterranean is more than a Diet- it’s a Lifestyle
Residents of the island who live in the highlands and spend time doing yard work or tending to their gardens are among those who live the longest. 

• Try embracing hobbies or activities that involve natural movement 

Social connections are fostered in this small community, which is known to benefit overall health. 

• Make a phone call or schedule a dinner with a friend 

These islanders break up their day with a mid-afternoon nap, a known way to reduce stress. 

• Try taking a midday break or meditating

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The Trick to Longevity 
The people of Ikaria don’t only embrace a diet filled with nutrient-rich foods and healthy fats. They also enjoy a relaxed pace of life and the simple pleasures life has to offer. By incorporating physical activity into their daily lives and maintaining strong social bonds, these islanders can ignore their clocks and push past the bounds of time. 

Let’s Get Cooking 
Now let’s put some of these Mediterranean-style recipes to the test. Here are two recipes we tested in the kitchen authentic to the Blue Zone Ikaria, Greece. 
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Tomato Pasta Soup 
Makes 10 servings. The following recipes have been taken and adapted from the Blue Zones Kitchen: 100 recipes to live to 100.
Ingredients: 
2 cups water
4 cups vegetable broth 
1 - 15-ounce can fire-roasted chopped tomatoes (or equivalent ~2 cups fresh)  
1 cup roasted tomato sauce, fresh or store bought 
2 tablespoons extra-virgin olive oil 
1 pound orzo or similar short cut pasta 
Optional salt and pepper, to taste  ​

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Instructions:
Bring water and vegetable broth to a boil in a large pot. Add tomatoes, tomato sauce, olive oil, and orzo. Stir to combine. Lower heat to bring soup to a simmer. Cook until broth is thickened and pasta is cooked, about 20 minutes. Stir occasionally so orzo does not stick to bottom. Add salt and pepper to taste. 
Nutrition per serving: 223 calories, 4g fat, 7g protein, 42g carbs, 3g fiber, 423mg sodium 

Winter Potato Salad 
Makes 6 servings
Ingredients 
8 cups water 
2 pounds potatoes, peeled and cut into bite-sized pieces (Yukon gold or red potatoes work best) 
½ cup chopped fresh dill 
½ cup extra virgin olive oil 
3 to 5 tablespoons red wine vinegar 
2 cups arugula (chopped) 
2 cups spinach (chopped) 
1 large onion, thinly sliced 
1 small head green leaf or romaine lettuce, chopped 
Optional salt and pepper 

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Instructions:
Bring water to a boil in a saucepan. Add potatoes and cook uncovered until tender, they’re ready when pierced easily with a fork, about 12 minutes. Drain potatoes and let cool. In a small bowl, combine dill, olive oil, and vinegar. Add salt and pepper to taste. Whisk to combine. In a serving bowl combine together the dressing and the potatoes. Add mixed greens and onion to serving bowl and toss to combine. 
Nutrition per serving: 313 calories, 19g fat, 4g protein, 34g carbs, 5g fiber, 25mg sodium 

Hope you enjoy!
Rachel Brennen, Dietetic Intern 

Resources: 
Eating to Break 100: Longevity Diet Tips From the Blue Zones (2015), 
https://www.npr.org/sections/thesalt/2015/04/11/398325030/eating-to-break-100-longevity-diet-tips-from-the-blue-zones
Ikaria, Greece https://www.bluezones.com/exploration/ikaria-greece/
What is the Mediterranean Diet? (2020)  https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet 
8 Defining Characteristics of the Mediterranean Diet (2016)  https://www.eatrightpro.org/news-center/nutrition-trends/health-promotion/8-defining-characteristics-of-the-mediterranean-diet