Features
Calgary scientist Bonnie Kaplan publishes new book stressing the importance of nutrition on mental health

By IRENA KARSHENBAUM What people have known for centuries – that good nutrition is positively correlated to good mental health has, in the last 60 years, been largely abandoned as a precept within Western society. Instead, it’s become standard belief that mental illness can only be helped through prescription medication.
As a result, something as basic as good nutrition is not only overlooked as being key to mental health, it’s regarded as somewhat controversial.
Scientist, medical researcher, and Calgarian, Dr. Bonnie J. Kaplan has dedicated her career to researching, writing and talking about the importance of micronutrients in mental health. Now, while being semi-retired, she has written a book titled “The Better Brain”, along with her former student, Dr. Julia J. Rucklidge. The book is an achievement in itself and a sort of vindication for Kaplan, who says that her career was derailed in its early years because of her ideas, and who witnessed young scientists leaving the field because they were unable to obtain funding for their research work.
Born in Canton, Ohio, and educated at the University of Chicago and Brandeis University, with postdoctoral training and faculty research in neurophysiology at Yale University, Kaplan moved to Calgary with her husband, Richard, in 1979.
She explains that she spent most of her career in research and supervising students, and did not do a lot of regular classroom teaching. As she was going into retirement in 2016, Kaplan was considering what she would do next.
“I came up with two things,” she says. “I wanted to raise funds for my two charitable funds to help fund research by my junior colleagues on treating mental health with micronutrients in studies in Canada, US and New
Zealand.” (To date, Kaplan says, she has raised almost $900,000 for her charitable funds, one of which is held with the Calgary Foundation.)
“My second focus was knowledge translation to the public” she says. “This is why I decided to write this book.”
Written for the general reader, “The Better Brain” found a home with a major US publisher, Houghton Mifflin Harcourt, in New York. Through stories and references to studies Kaplan argues that a diet of real, nutritious — not ultra-processed — food is the foundation for one’s mental health.
Mental illness has been growing exponentially. Researchers Dr. E. Fuller Torrey and Judy Miller in a book called “The Invisible Plague: The Rise of Mental Illness from 1750 to the Present” (published in 2001 by Rutgers University Press), suggested that mental disorders occurred at a rate of three in 10,000 between 1750 and 1960. The World Health Organization currently estimates the rate at over 2,000 in 10,000.
“The Better Brain” does acknowledge that the roots of mental disorders — listed as anxiety disorders, depression, mood disorders, personality disorders like narcissism, psychotic disorders like schizophrenia, neurodevelopmental disorders like autism, and medication-induced movement disorders — are varied and complex, but Kaplan and Rucklidge ask the reader to consider diet as a primary cause for mental disorders. Eating nutritious, whole foods that are rich with micronutrients – in other words, vitamins, minerals and essential fatty acids, is what your brain needs to function optimally, they argue
Kaplan and Rucklidge write that the brain hungers for a variety of micronutrients; there are about 30 of them, ranging from Vitamins B and D, calcium, zinc, magnesium, iodine, and others. However, promoting the notion that mental health is linked to diet is still seen as controversial, Kaplan admits.
As well, advancing that notion had proven to be a barrier to her receiving research funding, with granting agencies telling her that if she would only confine her studies to a single micronutrient, then funding could be available.
Kaplan and Rucklidge argue, however, that when it comes to the brain there is no “magic bullet” and that the brain is not akin to, for example, a disease such as scurvy, which can be cured with a single vitamin: Vitamin C. The brain needs a broad spectrum of micronutrients – vitamins, minerals and essential fatty acids, like Omega-3. These micronutrients are found in real unprocessed foods, such as fruits and vegetables of all colours of the rainbow, plain yogurt, fish, chicken, meat, and nuts. The best source of good food can be found in a Mediterranean diet, the authors write. In contrast, a Western diet consisting of ultra-processed food is full of macronutrients like proteins, carbs, saturated fats and sodium, but lacks micronutrients, for which the brain hungers.
“The Better Brain” contains an entire chapter of helpful tips on how to shop for healthy food (which is actually cheaper than ultra-processed food, Kaplan and Rucklidge maintain) and recipes for healthy breakfasts, soups, salads, main courses and even desserts. Another chapter delves into what not to eat which, not surprisingly, includes suchg things as pop, sugar and ultra-processed food. The book says: “It’s not just the presence of healthy food but also the absence of unhealthy food that contributes to a good outcome.”
Kaplan and Rucklidge suggest that it is best to get your essential nutrients from whole foods, but if mental health issues persist, you ought to consider adding nutritional supplements. An entire chapter is dedicated to this topic.
The book says: “All the minerals and vitamins are needed for your enzymes to allow for proper brain function. Some people have inherited ‘sluggish pathways’ because their enzymes are not efficient, resulting in the need to flood their brains with even more micronutrients than usual.”
In plain English, the scientists are saying that many people with mental illnesses have brains that have been starved of essential micronutrients or their particular biochemical makeup is preventing them from absorbing the micronutrients efficiently and in such instances they need large doses of micronutrients that can only be obtained through taking supplements. These supplements are not store-bought brands that contain doses too small to make a difference, but are from supplement companies, which they list in the book. Kaplan and Rucklidge consistently state they do not have financial ties to any supplement companies.
It must be noted that the authors also make clear that they are not advising individuals to go off their meds: “It is absolutely crucial that you do not stop taking meds for your psychiatric condition. We suggest you discuss options with your prescribing physician first.”
Kaplan is seeing a complete turnaround from the opposition she experienced in her early career to the poin twhere she now receives numerous speaking invitations in Alberta and across Canada. “I am doing a webinar in Alberta that has over 1,000 registrations,” she says, “something very unusual for the organizers of the webinar. “Previously the interest for this topic was largely in Western Europe and the US.”
Co-author Julia J. Rucklidge is currently at the University of Canterbury, in Christchurch, New Zealand. Together the two women – after selling the idea to their publisher, wrote the book in just four months. Now, aided by modern technology, they are currently busy doing podcasts and interviews all over the world.
Kaplan says the book is receiving a lot of good feedback from people who have read it. “The medical system is a longer road. It would be advantageous in mental health clinics to teach a class on nutrition and Mediterranean-style cooking.”
She notes that she and her husband rarely eat out. “We cook from scratch and eat a Mediterranean-style diet. Before the pandemic, we were eating out only as a social thing to meet with friends.”
Kaplan stresses the importance of learning to cook, but also to follow the 80/20 rule. “If you’re eating a healthy diet 80 percent of the time, don’t beat yourself up if you’re eating a cookie that is not so healthy.”
“The Better Brain”
By Bonnie J. Kaplan, PhD
and Julia J. Rucklidge, PhD
Published by Houghton Mifflin Harcourt
Released April, 2021
Irena Karshenbaum writes in Calgary.
The opinions expressed here are the author’s own.
Features
Building Credit in College for Future Real Estate Deals
Most college students aren’t thinking about mortgages. But the students who buy their first investment property at 25 or 27 started building credit at 19 or 20. The two are directly connected.
Real estate is a game of capital access. Lenders don’t care how motivated you are – they care what your FICO score says. A 760+ score gets you prime mortgage rates. A 620 gets you higher interest and fewer options. The difference in monthly payments over a 30-year mortgage can be tens of thousands of dollars.
The window you have in college to build credit without major financial pressure is one of the most underused advantages Jewish students have.
Credit Foundations: Where To Start
Your credit score is built from five factors. Payment history makes up 35% – the largest single component. Credit utilization (how much of your available credit you’re using) accounts for 30%. Length of credit history, credit mix, and new inquiries cover the rest.
For most students, the first practical step is a secured credit card or a student credit card. Secured cards require a deposit that becomes your credit limit – typically $200-$500. They report to all three major bureaus and build history the same way unsecured cards do.
The rules are simple but require consistency. Pay the full balance every month. Keep utilization below 30% of your limit. Don’t apply for multiple cards in a short period. These habits compound over years – a student who starts at 18 has 7 years of credit history by the time they’re ready for a first mortgage.
One underused option: ask a parent or family member to add you as an authorized user on an older card with a clean payment history. You don’t need to use the card. The account’s age and payment history get added to your credit file immediately.
Researching Investment Options During Studies
Business, economics, and finance students regularly analyze real estate markets as part of their dissertation. That work isn’t just academic – it’s actual market research that doubles as preparation for real investing decisions.
However, balancing dataheavy analysis, market research, and exams often leads to extreme burnout. To survive the final semester, many students look for external support. Some of them use EduBirdie – best dissertation writing services for timely delivery and consistent quality on deliverables when the research load is heavy. Outsourcing the formatting and drafting frees up time to dig deeper into the actual market data that matters for real investment decisions. The analysis you build during college becomes your knowledge base before you ever make an offer.
Smart students treat every finance and real estate assignment as a portfolio of personal research. That perspective shifts the work from obligation to investment preparation.
How Student Loans Affect Your Future Mortgage
This is where many graduates get surprised. Student loan debt directly affects your debt-to-income ratio (DTI) – a key metric lenders use in mortgage approval. Most conventional lenders want your total monthly debt payments to stay below 43% of gross monthly income.
If you graduate with $40,000 in student loans at a standard repayment, your monthly payment is roughly $400. That $400 counts against your DTI before you add a car payment or rent. Managing your loan balance and making consistent payments not only builds credit – it keeps your DTI workable when you’re ready to buy.
Income-driven repayment plans can lower monthly payments but extend the loan period. For mortgage purposes, lenders typically use the actual monthly payment shown on your credit report when calculating DTI.
Practical Steps For Building Credit In College
Keep Utilization Low
Staying under 30% of your credit limit matters more than most students realize. If your card limit is $500, that means keeping your balance below $150 before the billing date. Paying in full each month handles this automatically.
Monitor Your Score Regularly
Free monitoring is available through Credit Karma, Experian, and most major banks. Checking your score doesn’t hurt it. Set up alerts for new inquiries, changes in balance, or any accounts you don’t recognize. Catching errors early prevents damage that takes months to fix.
Build Your Credit Mix Over Time
Lenders like to see that you can handle different types of credit. A student card, a small personal loan, and eventually a car loan create a credit mix in college that strengthens your profile. Don’t open accounts you don’t need, but don’t avoid credit out of fear either.
Here’s a practical credit-building checklist for college students:
- Open one student or secured credit card and use it monthly
- Pay the full balance before the due date every month
- Keep utilization below 30% at all times
- Become an authorized user on a parent’s old card if possible
- Check your credit report annually at AnnualCreditReport.com
- Make all student loan payments on time once they enter repayment
- Don’t close old accounts – account age matters
Understand What Mortgage Pre-Approval Requires
When you eventually apply for a mortgage, lenders will look at your FICO score, DTI, employment history, down payment, and reserves. The credit score threshold for a conventional loan is 620, but most competitive rates start at 740 and above. FHA loans allow scores down to 580 with a 3.5% down payment.
Starting to build credit at 18 or 19 means arriving at your first mortgage application with 6-8 years of credit history. That length alone adds 15% of your score. Combined with responsible utilization and clean payment history, you can realistically hit 740+ before you graduate.
The Long Game
Real estate investing after college isn’t a fantasy – it’s a planning problem. The students who pulled it off didn’t get lucky. They started building credit years before they needed it, kept their DTI manageable, and used their time in school to understand the markets they wanted to invest in.
The credit habits you build now are the credentials lenders will evaluate later. Start with one card, pay it in full, and let the history accumulate. Five years from now, that consistency becomes a mortgage approval and the keys to your first property.
Features
How Pioneer Families Kept Hebrew Alive on the Early Canadian Prairies
Canadian Prairies of the West and Jewish Pioneer Families
Early Western Canada boasted prairies and Jewish immigrant families’ settlements. Here is how they kept the Hebrew language alive and built makeshift schools.
Western Canada in the late 1800s was nothing more than plains. Wild grass and strong prairie winds covered the terrain. But that open land and freedom became a lifeline for thousands of Jewish immigrants. They were running from dangerous attacks in Europe to the safety of farm life in Canada. These families settled where there was nothing and the closest towns were miles away. They lived without electricity or running water. But even though every day was a survival for them, they managed to preserve their heritage and language.
Their effort to do so was enormous, but the information about it is mostly available in deep historical archives. If you need to write a detailed history paper on Canadian homesteaders, you’d probably be better off using the WritePaper academic help platform. Their experts have access to extensive knowledge bases, including numerous archives. If you just want to get a glimpse of how these families did it, here are some interesting facts.
Let’s start with the early farming towns these families built from scratch.
Early Farming Towns
Between 1880 and 1910, several Jewish farming towns started on the Canadian plains. These families left dangerous conditions in European countries like Russia, Lithuania, and Romania. They wanted a safe, fresh start on the land. They built farming communities with unique names like Hirsch, Wapella, Lipton, and Edenbridge in Saskatchewan. Other families started settlements like Bender Hamlet in Manitoba. When they first arrived, the land was completely wild and flat.
The weather was incredibly tough for the new farmers. The first winters were so cold that many families lived in sod dugouts. These were temporary homes dug right into the ground with roofs made of thick dirt and grass. Luckily, local Indigenous and Métis neighbors stepped in to help. They taught the newcomers how to build warm log cabins out of wood and clay. They also showed them how to survive freezing winter blizzards. Once the families had food and shelter, they focused on education. They knew that even though Yiddish was their everyday language, their kids still needed to learn Hebrew. Without Hebrew, their religious identity would fade away in the wilderness.
Classrooms out of Logs and Mud
How do you run a school when your neighbors live miles away? Several academic papers on this era show that starting a school required hard work and teamwork. One of the articles by Eric Stelee, who also writes for the best paper writing service WritePaper, points out that studying these early schools requires looking at deep community sacrifices. Farming families had to build everything with their own two hands. They set up Talmud Torahs. These were traditional afternoon Hebrew schools. Kids there were taught religious reading, writing, and daily prayers.
Building these schools, however, wasn’t the only problem pioneers came face to face with:
- Since trained teachers wouldn’t move to remote frontier farms, communities had to find and hire traveling tutors.
- Kids often had to walk or ride horses for many miles through deep snow just to get to a single lesson.
- Before permanent schoolhouses were finished, simple log cabins and small community halls had to double as schoolrooms during the week.
- Spring planting and fall harvest affected attendance significantly. Parents often needed their kids to help them in the fields.
Real Numbers of the Prairie Frontier
Old records show exactly how fast these prairie communities grew out of the wilderness. Between 1884 and 1912, Jewish families started 31 different farming communities across the Canadian prairies. The Canadian government offered 160 acres of wild land to any settler for a fee of just ten dollars. The only catch was that families had to clear the land and farm it successfully.
In 1892, a group of 47 families started the Hirsch community in Saskatchewan. Later, in 1906, another group of 56 pioneers started the Edenbridge community further north. By the year 1911, the official census counted exactly 2,066 Jewish people living in the province of Saskatchewan alone. These families proved that hard work could protect their language and history in a brand-new country.
The Tools of Prairie Learning
Books were very rare and expensive on the early Canadian frontier. Most families could only bring a few holy books packed tightly into their wooden trunks when they left Europe. These family treasures became the main textbooks for pioneer kids.
To keep their traditions alive without modern school supplies, families had to be creative:
- Parents spoke Yiddish at home, but they also repeated Hebrew prayers and holy songs aloud while cooking or feeding farm animals.
- They would gather kids around a single, worn-out family Bible to read the Hebrew letters together by the light of a lamp.
- Small towns shared their money to hire one person who worked as both the community butcher and the school teacher.
- Permanent wood synagogues, like the Beth Israel Synagogue built in 1908, became the centers for kids’ religious education.
Hebrew stayed alive as a sacred language on the flat plains because of these efforts. Kids learned the ancient alphabet and historic prayers while living thousands of miles away from big cultural cities.
Conclusion
Canadian prairie communities proved to the world that language and heritage can be preserved if you put your heart into it. Unfortunately, most of these farms disappeared during the Great Depression and the draw of big cities. But places like Edenbridge still exist today and have become important historic sites. These places keep memories of those mud and log schoolhouses alive.
Pioneer Jewish families that came to Canada in the 1800s had nothing, yet they still managed to pass knowledge down to their children. One candlelit lesson at a time.
Features
Why Modern Torah Scribes Still Mix Ink by Hand
It’s 2026 and Torah Scribes Still Mix Ink by Hand
Did you know that Jewish ritual scribes don’t actually use any of the modern printing tools? They still mix a 2,000-year-old ink recipe by hand and here is how.
Our lives are run by smartphones and computers. Everything can be typed or copied in a matter of minutes or even seconds. Yet, there is still a certain profession that rejects all these modern conveniences. They also reject the obsession with speed we have, exactly because of all these tools. These professionals are Sofrim. They are ritual scribes in Jewish communities. They are responsible for hand-writing Torah scrolls, holy books, and small mezuzah scrolls for doorways.
The contrast between their craft and the constant typing we are used to is striking. Just think of it. If a student or even a professional is pressed for time, they just go online and look for a writing service to help them out. A digital platform like PaperWriter can write and format an entire paper in just a few hours. But this same speed is the enemy of a holy Torah scribe. To write a sacred scroll, they must be deeply concentrated and slow about their process. Rush can’t be part of it. In fact, this special care begins before the pen touches the page. First, they gather the ingredients and mix the writing ink.
The Strict Rules of Sacred Ink
Why can’t a scribe just buy a bottle of high-quality black ink at a local art supply store? It all comes down to traditional Jewish law, which is called Halakha. A Torah scroll is a highly holy object with very strict manufacturing standards. A single scroll contains exactly 304,805 letters and takes a full year of daily manual labor to finish. If even a single letter fades, cracks, or peels off the page over time, the entire scroll becomes invalid. It cannot be used in a synagogue service until it is carefully repaired.
There is also a common myth that the ink itself must be “kosher.” But Jewish law actually focuses on durability and natural purity. While the parchment page absolutely must come from a kosher animal species, the ink simply needs to be permanent, deeply black, and made from scratch.
To make sure the holy words last for hundreds of years, the ink must follow these specific standards:
- Color. It must be a deep, solid jet-black color that is easy to read.
- Durability. The ink must bond with the skin page so it never flakes off.
- Texture. It must remain smooth enough to avoid cracking over the centuries.
Modern writers often focus on how much digital tools have changed our daily habits. As a blog writer for the paper writing service PaperWriter, Jacky M. points out, “modern text has become instant, temporary, and easily erasable.” Ritual scribes, however, take the opposite path. They preserve a slow, physical process that has remained unchanged for thousands of years. They make sure ancient texts endure for future generations.
The 2,000-Year-Old Ink Recipe
To get the perfect black color and long-lasting quality, scribes use a formula that dates back to ancient times. This traditional mixture is a special kind of iron gall ink. It creates a permanent chemical bond directly on the page.
The Raw Ingredients
Before beginning the brewing process, a scribe must gather a small collection of organic materials:
- Oak Galls. Round, woody bumps from oak trees that contain a natural acid.
- Iron Sulfate. A natural mineral salt that turns the liquid dark black.
- Gum Arabic. A sticky tree sap that acts as a natural glue.
- Pure Water. The liquid base for boiling the ingredients together.
The Preparation Steps
The process of turning these raw elements into smooth writing fluid requires a lot of patience and precision:
- The hard oak galls are crushed into a fine powder.
- The powder is boiled in water for several hours until it creates a dark, strong tea.
- Tea is strained to remove solid pieces of wood.
- The iron sulfate is then added to the warm liquid.
- The gum arabic is added last to give the liquid a thick, glossy texture.
The moment the iron touches the oak gall tea, a chemical reaction happens. The pale brown liquid instantly turns into a deep, pitch-black ink. The added gum arabic keeps the ink from dripping too fast off the tip of the scribe’s traditional quill or reed pen.
Why This Ancient Ink Lasts Longer
This handmade chemical compound is perfectly suited for parchment, which is made from processed animal skins. Modern factory inks are full of harsh chemicals and alcohols designed to dry instantly on wood-based paper. If you use factory ink on animal parchment, it will eventually ruin the surface. The letters will turn brittle, dry out, and fall off the page like old house paint.
Handmade iron gall ink works completely differently. It actually bites into the organic fibers of the animal skin. As the years go by, the iron in the ink reacts with the oxygen in the air. This chemical reaction causes the ink to get darker over time instead of fading away.
Conclusion
Some traditions are just too important to be simply replaced by automation. Yes, mixing the ink and writing a sacred text by hand takes time and focus. But the result is outstanding. The tradition is preserved, and these holy texts look and feel the same as they did a thousand years ago. It’s a way for people to touch and be closer to history, so to speak.
