Dr. Archelle Georgiou wants to turn Kansas into a blue state, and it’s got nothing to do with politics.
Georgiou, who spoke in Wichita recently, is a Minneapolis physician and advocate of “blue zones,” as places in the world where people live exceptionally long and healthy lives have been dubbed. The phrase was popularized by best-selling author Dan Buettner, who originally identified five blue zones: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.
To a casual observer, it might appear that an island or coastal setting is the common denominator.
Georgiou begs to differ.
“It’s about the mindset,” Georgiou said. “We can import that.”
In talks to groups in Wichita and Manhattan, Georgiou covered a handful of lifestyle attributes in Ikaria, which she visited as part of a National Geographic research project. More than 30% of Ikarians live into their nineties, generally free from chronic illness and dementia, and many hit 100, according to a 2023 article in the National Geographic Traveler magazine.
Eating wisely. People in Ikaria follow what’s known as the Mediterranean diet, which Georgiou describes as “not vegetarian but where meat is the condiment more than the entrée. It goes along with lots of fruits and vegetables, moderate consumption of red wine, and a lot of wild greens.”
She added that it’s “not just about diet and food. It’s about making the meal a time to connect with others. If the meal is not an event where you’re connecting with other people, you’re not experiencing what a Mediterranean diet is.”
Movement. Ikaria is mountainous and rural, so residents almost can’t help getting exercise.
“To get from your house to a neighbor’s house usually involves a little bit of a workout,” Georgiou said.
By contrast, research into people living sedentary lives has shown that “sitting is the new smoking” in terms of its effect on health.
“How do we get up and about and moving? I like to emphasize that it’s less about exercise and more about just moving.”
People may be discouraged by goals like taking 10,000 steps a day. But Georgiou said research shows that even 2,500 steps a day have a positive effect on health, and every 1,000 steps after that carry more benefits.
Outlook. People in Ikaria “have a unique relationship with time,” Georgiou said. “They don’t wear watches. They don’t allow time to control them or consume them.”
Scheduling every minute of your day and trying to pack as much into it as possible may not be as productive as you think, she said.
“Sometimes we fill our schedules so much that what we’re actually doing is creating more stress and not having meaningful interactions that are so important.”
Residents of Ikaria also don’t retire in the same sense as we know it.
“People always have purpose and work throughout their life. They always have responsibility.”
When a person stops adding value to society, others see them as less valuable “and you become more socially isolated. That is not healthy for anyone.”
Belonging. Residents of Ikaria tend to associate with a broad swath of other residents. At festivals, Georgiou said, “Young children, teens, adults in their 30s and 40s are dancing with people in their 80s.”
In the United States, she said, “We tend to have a society where we isolate ourselves form other peer groups.”
By U.S. standards, the health care system in Ikaria might seem underwhelming. Someone requiring surgery would be required to fly to Athens on the Greek mainland. But Georgiou said that impression would be misleading.
“These communities of people, they have a lot of health, but they don’t have a lot of health care. We tend to think those two things are synonymous, but in fact in those places they are not.”
Banana Oatmeal Cookies (Loma Linda, Calif.)
Many people who live in Loma Linda are Seventh-Day Adventists, who exercise regularly, avoid alcohol and smoking and eat a plant-based diet. They also avoid processed foods such as white flour and sugar.
2 cups old fashioned oats
1 teaspoon baking soda
1 teaspoon cinnamon
1 ½ teaspoon unsweetened cocoa powder
¼ teaspoon nutmeg
¼ teaspoon ground ginger
4 medium sized ripe bananas
⅓ cup chopped walnuts
Directions:
Preheat oven to 350 degrees. Line a baking sheet with parchment or spray with non-stick spray.
Use a high-power blender to process oats to the consistency of flour. Pour into mixing bowl and add baking soda and spices.
Blend bananas until completely smooth. Add to oatmeal mixture along with the nuts (or other dried fruit) and mix until combined.
Drop 2 tablespoon balls of dough onto cookies sheet, spacing well. Dip the scoop or spoon into water to keep the dough from sticking. Use lightly moistened fingers to flatten each cookie. Bake for 15 minutes.
Cool cookies on wire rack and store in an airtight container.
Soufiko (Ikaria, Greece)
This stew is the best-known dish on Ikaria. The amount of olive oil is not a mistake; Ikarians consume a LOT of olive oil. Serve with a hunk of good bread to sop up the juices.
2 eggplants, chopped
2 potatoes or sweet potatoes, chopped
2 onions, halved and then sliced
2 garlic cloves, chopped
2 bell peppers, red or green, cubed
2 zucchinis, chopped
2 teaspoons salt
2-3 fresh tomatoes, chopped, or 1 can diced tomatoes, drained
½ cup olive oil
2 teaspoons oregano
Directions:
Chop the vegetables about the same size, about 3/4-inch cubes. Layer the vegetables in a big frying pan with a heavy base and a lid, or a very shallow pot, in the order listed, pouring oil over the top at the end. Cook on a low heat, covered, for 30-45 minutes or until vegetables are tender. Sprinkle oregano over top near end of cooking time and serve hot or cold.
Note: If eggplant or zucchini are unavailable, a drained can of black-eyed peas or garbanzo beans can be substituted.
Source: Adapted from sarahwilson.com.
Glazed Greens (Okinawa, Japan)
Residents of Okinawa eat many greens they grow themselves, the gardening serving as a form of exercise. They also practice “hara hachi bu,” which means to stop eating when you are 80 percent full. Miso and mirin are available in Asian markets and the Asian aisles of many supermarkets.
8 cups chopped greens like spinach or mustard greens
1⁄3 cup citrus juice (orange or lime)
2 tablespoons white miso
2 tablespoons mirin (sweet rice wine), plus more if needed
Directions:
Parboil the greens by heating water to a boil, adding the greens, and removing after 1 to 2 minutes, once the greens have turned a bright color.
Drain greens. Over the sink, lightly squeeze greens between your hands to remove excess water.
In a mixing bowl, whisk together citrus juice, white miso, and mirin. Add greens to the bowl and mix with hands. Season to taste with more mirin.
Pasta Fagioli (Sardinia, Italy)
If making ahead of time, store cooked pasta separately from soup.
Extra-virgin olive oil
2 large onions, chopped
5 stalks fresh celery
Fresh garlic or garlic power to taste
3 cans (16 oz.) beans, such as Great Northern, garbanzo and red, undrained
1 can (16 oz.) whole tomatoes, chopped, undrained
2-3 cups vegetable or chicken broth
1 lb. potatoes, cut into chunks
Salt and pepper to taste
1/2 lb. ditalini or elbow pasta, cooked separately, drained and rinsed in cold water
Fresh parsley, chopped
1/2 cup pecorino cheese (optional)
Directions:
Heat extra-olive oil in a soup pot. Add onions and celery, sauteing until soft. Add garlic near end of sauteing time.
Add beans and tomatoes with the liquid from their cans. Add broth and potatoes, if using. Bring to a boil, reduce heat and partially cover pot, simmering until potatoes are tender. Season to taste.
When ready to serve, place cooked pasta in bowls and add soup. Sprinkle with parsley and pecorino, if using.
Squash and Beans (Nicoya, Costa Rica)
1 can of black beans, drained
1 pouch of precooked brown rice (available at Trader Joe’s)
1 bag of seeded, peeled and cubed squash, tossed lightly in olive oil
Directions:
Microwave all ingredients in separate bowl until hot.
Serve together. Top with sliced avocado with a dash of hot sauce.
