real food

market & deli

September 2013
Inspiration Community Events Game-Changers Eating on the Wild Side Keep Your Muscles Newsbites New Products Great stuff on sale AND MORE!
The Union Market crew in 1949 consisted of (left to right) George DeWolf , Fred Pop DeWolf, Joan DeWolf, Fred DeWolf, Anna Mae DeWolf, Bill DeWolf and store clerk.

The spirit of

everyday low prices

Organic Valley 96 oz. Skim, 2%, & Whole Milk

Union Market
Inspiration from the By Golly Boys
We thought it would be a great thing to put a full-service case in our meat department. It means better economy, better ecology, better product and better customer service. But we didnt really appreciate its potential until we started thinking about Helenas historic Union Market. It opened in 1889 and lasted 100 years. In that time, particularly under the ownership of the DeWolf brothers, George, Fred and Bill, it survived through a time when supermarkets wiped out the neighborhood grocery store, packaging plants replaced the local butcher shop and urban renewal changed the face of the downtown. Except for the Union Market. The By Golly Boys, as they were known by their trademark expression, fought the city and literally tore down barriers when necessary, taking their case all the way to the Montana Supreme Court. They won with the support of the Helena community, whom they served with old-fashioned hard work, proud craftsmanship, devotion to their customers and a legendary sense of humor. Bill DeWolf recently visited us and was enthused about what were doing, continuing or renewing the Union Market tradition of grass-fed Montana meats. Weve invited him to cut the ribbon at our grand reopening. No one can replace the By Golly Boys, but we can draw our inspiration from them and hope that one day we earn a place as large in the hearts of our customers.

$4.99

Organic Valley 16 oz. Ultra Pasteurized Half & Half

$1.99
Amish 2 lb Roll Butter

$6.99
Chobani 6 oz. Yogurts, 5 flavors

$1.49
Field Day 15 oz. Organic Garbanzo & Black Beans

$1.39

Field Day 16 oz. Organic Salsa 3 kinds

$2.99
Field Day 18 oz. Organic Peanut Butter, 4 kinds

$5.99
Field Day 26 oz. Organic Tomato Sauce, 3 kinds

$3.49
Laughing Water, Bill DeWolf, Jared Fuller and Steve Lane. Jared, our master meat cutter, is pleased to say that his uncle used to work with Bill DeWolf.

cooking demo & talk

Wednesday, Sept. 18 6-6:30 pm Deli Seating Area
Join Adelle, our sample coordinator and Dr. Liz Cavin, Naturopathic Physican for a fun and easy discussion on the health benefits of curry spices and the variety of blends we have in our bulk herb department. Find out which ones are smoky, hot, or mild and how to use them. There will also be handouts and delicious samples available.

Free Talk by Steve Running

Friday, September 20 7 pm All Saints Hall, Carroll College Campus Center

Screening of The Welcome

Fundraiser for Montana Veterans

Wednesday, September 11th 7 pm Mryna Loy Center

The Welcome offers a fiercely intimate view healing retreat transform the fear, anger and isolation of PTSD into the beauty of poetry. Their unflinching honesty, courage and love lift us up, inspiring all of us once again to feel our common humanity, always the first casualty of war. Sponsored by the Feathered Pipe Foundation. All proceeds will go toward supporting projects benefitting Montana veterans. of life after war. Vets in an unusual five-day

Music in our deli

History of Owls Friday, Sept. 20 5:30-7pm

Nobel Laureate Steve Running will

give a free talk entitled, If I were in college today, what would I major in? This rapidly changing world beset by climate change poses career opportunities and social challenges, in Montana particularly around water and energy. Dr. Running, a Regents Professor of Ecology at UM, received a 2007 Nobel Peace Prize for his work on the Intergovernmental Panel on Climate Change (IPCC). Hosted by the Sleeping Giant Citizens Council and Carroll College Green Team.

History of OwlsFred Boner guitar & vocals, Jeremy Terry guitar & harmonica and Duane Johnson upright bass, will be playing a nice blend of original backwards progressive contemporary folk rock music. Free seating in the deli. Hot Bar menu: Ham and Scalloped Potatoes ($8.99/lb) and Pizza by the Slice ($1.99 ea).

Get our news by email

If youd like to get our news and specials via e-mail either fill out the form available at our checkouts or e-mail us at news@realfoodstore.com (with Sign Me Up in the subject line).

1096 Helena Ave. Helena, MT 59601 Open: Monday-Saturday 8 am - 8 pm; Sunday 9 am - 7 pm (406) 443-5150 www.realfoodstore.com

newsbites
Fire, Not Flood Raw chicken is notoriously covered with harmful bacteria, including salmonella. In fact, rinsing is not only useless but dangerous because it splashes the bacteria into the air. On the other hand, you can minimize the risk with good kitchen hygiene, avoiding the spread of germs through direct contact or via unwashed utensils or surfaces. You can also count on killing those bacteria by cooking the bird to 165 degrees internal temperature. Its fine to rinse raw fruits and vegetables, which generally have far fewer bacteria but may be dusted with things worth avoiding. (NPR.org, Morning Edition, 8/27/13) Soda and 5-Year-Olds It may come as no surprise that 5-yearolds with a daily habit were found to be 43 percent more likely to be obese, according to a University of Virginia study (Yahoo! News, 8/6/13). In another study, researchers were in fact surprised to find that aggressive behavior in urban 5-year-olds went up step-by-step with their soda habit. The top 4 percent, who drank four or more servings a day, were more than twice the problem when it came to attacking, fighting or damaging the property of others. (Yahoo! Shine, 8/16/13) Sleep Heavy, Eat Light Its been known for a while that a good nights sleep helps keep the weight down. Now theres some indication why. Brain researchers have found that sleepdeprived young adults show less activity in the parts of the brain responsible for complex decision-making and greater activity in areas that respond to rewards. In other words, they seem to be more driven by low-level impulse than rational thought. (Sci-News.com, 8/7/13) Its also interesting to note that a small study suggests that avoiding temptations (pre-commitment) is a more successful strategy than resisting them (willpower). (Nature, 8/22/13)

Game-Changers
by Laughing Water, General Manager

Food choices that have an impact.

Years ago it hit me that added sugars, no matter how natural, organic, unrefined or GMO-free, are probably a bad idea. I was neither diabetic nor obese, but I could see that Id be better off if I gave up my ice cream habit. I decided that I could always have it if I really craved it, but once I broke the habit and no longer had ice cream in my freezer, it mostly dropped off my radar. Considering the typical American diet, giving up ice cream, let alone sugar, is an extreme move, and before I go on, Ill note that I realize that my choices are extreme. But thats because I want to be in extremely good health. There is of course something to be said for moderationmaybe another time! The latest sugar news is that eating fruit in general seems to lower the risk of type 2 diabetes, while drinking fruit juices seems to increase the risk. Im not surprised about the juice, because fruit juice, once removed from the fruit, is a quick hit of sugar in a way that fruit is not. So in giving up sugar, I pretty much just drink water. That may be an extreme choice too, but water will actually quench

your thirst while sugary drinks make you thirstier. Another game-changer is Eating on the Wild Side (see Eds article). Our genes have changed little in the past 10,000 years, but weve bred our foods to be high in sugar and low in healthy phytochemicals. Did you know that supersweet corn can be 40 percent sugar, and even sweet onions can be 16 percent? So far it seems that Im just talking about sugar, whether it comes in a white powder, a juice or even a vegetable, but theres more to Eating on the Wild Side. Our prehistoric diet was high in fiber and protective phytochemicals, such as antioxidants and anti-inflammatory compounds. So its also a game-changer to realize that eating the recommended five servings a day of fruits and vegetables can be ten times better if youre choosing superstars like leaf lettuce and green onions over white potatoes and iceberg lettuce. On a larger scale, your food choices also have an impact on the environment, your community and on communities around the globe. So think about the game-changers of buying organic, local and fair-trade foods while supporting locally-owned businesses.

Watch the sugar and buy organic, local and fair-trade foods.

The Produce Beet

Eating on the Wild Side by Ed Tyanich, Produce Manager

Eating on the Wild Side, a fascinating new book by Jo Robinson, is truly a gamechanger in how we look at the nutritional value in the foods we eat and how that relates to optimum health. The research in the book delves into plant origins and the vastly lessened nutritional values of many foods that we consume today. The importance of phytonutrients has become apparent through many scientific studies over the past two decades. What many of these studies are showing is that the food were growing today bears little resemblance nutritionally to the wild foods from which they are derived. Through modern agriculture we have bred plants for larger size, greater sweetness and less fiber, all at the expense of optimum nutrition. Plants that were tough, bitter, thick-skinned or devoid of sugar were left behind in the wilds. This loss of phytonutrients has increased as we have developed foods that are sweet, starchy and fatty. Eating on the Wild Side provides a guide to selecting the best foods for their nutritional values: which you should consume raw and which you should cook, which foods should be eaten right away, which can or should be stored, as well as other tips to maximize the benefit. Choosing the best foods isnt intuitive either; surprisingly, not all heirloom varieties are the best choice. The heirloom variety Golden Delicious apple has half of the antioxidant values of the much more modern Liberty apple. And none of our domesticated apples have the phytonutrient values of wild apples. Some other great information: Surprisingly, white-fleshed peaches and nectarines have twice as many phytonutrients as yellow-fleshed varieties. Red cherry tomatoes have up to twelve times more lycopene than a red beefsteak tomato. Garlic should be allowed to rest for ten minutes after slicing, chopping or pressing before heating to maximize the allicin content. Pungent-tasting onions have eight times more phytonutrients than sweet onions. Watermelons become more nutritious if left on the counter for several days before eating. Broccoli begins to lose nutritional value within twenty-four hours of harvesting. I found the information in Eating on the Wild Side invaluable, a true guide to best choosing the most nutritious foods to buy and how best to prepare them. You can find Eating on the Wild Side, along with a host of other fascinating and edifying reads, in our book department.

new in Frozen
Delicious organic options to round out your meal from Earthbound Farm. Try Collard Greens, Cut Spinach, Kale, Roasted Sweet Potato Slices with Sea Salt & Olive Oil and Roasted Yukon Gold Wedges with Rosemary & Garlic. Petite Brussels Sprouts and Broccoli Rabe are NonGMO Project verified frozen vegetables from Woodstock. Meatless, soy-free Quorn Chikn Nuggets are made with mycoprotein (mushrooms)a good source of protein. This delicious meat alternative has 30% less fat than traditional chicken nuggets. l We now carry Sheltons quarter-pound Turkey Burgers and Turkey Meatballs. Both products are gluten-free and free-range raised without antibiotics. l Udis Three Cheese Pizza is free of gluten but full of taste and an excellent source of protein and calcium with mozzarella, Parmesan and Monterey Jack cheeses on a crunchy, savory crust.

L o c a l l y - o w n ed an d pa rt o f yo ur co mmun it y fo r 38 ye ar s.

The Meat on Your Bones

(and how to keep it there)
by Liz Cavin, Naturopathic Physician

Did you know you have more than 600 muscles in your body? Smooth muscles perform involuntary actions like pumping blood and moving food through your intestines. But for now lets talk about the meat on your bones: skeletal muscles. These voluntary muscles enable you to move freely, keep your joints stable, maintain your balance and posture, and generate some body heat. Some specific foods for muscle health are eggs, almonds, salmon, steak, yogurt and olive oil. When you exercise you need protein to build new muscle tissue. The protein in eggs has the highest biological value of any food. Eating eggs is a good choice because they help build muscle. Two handfuls of almonds a day provide a good source of vitamin E, a potent antioxidant that can help prevent free radical damage after heavy workouts. You want less free radicals following a workout to help prevent muscle damage and improve post-exercise recovery. Amino acids are used as building blocks for new muscle. All meats and fish are a source of amino acids, but salmon is at the top of our list because its also a prime source of omega-3 fatty acids. Research has shown that omega-3s help decrease muscle breakdown following exercise. Then theres beef, which not only

provides a good supply of amino acids, but also iron and zinc, which are all used to build new muscle tissue. Beef is the number-one food that provides creatinine, a great source of energy for your muscles. Other sources of amino acids are whey, rice, pea and soy protein powder. When we think of foods that promote muscle health yogurt and olive oil dont typically come to mind. Douglas Kalman, PhD, RD and director of nutrition at Miami Research Associates states, Yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle health and the monounsaturated fat in olive oil appears to act as an anticatabolic nutrient. In other words, olive oil helps prevent muscle breakdown. Muscle tissue is approximately 80% water. Researchers have found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated. So drink up and make sure you stay hydrated when you exercise. Two nutritional supplements that can help keep your muscles in shape are vitamin D and D-ribose. Studies have shown that vitamin D plays a role in maintaining muscle strength. D-ribose (no relation) is a simple sugar that is used by your cells to make adenosine tri-phosphate (ATP), the primary energy-carrying molecule in the body. Some research has

shown that D-ribose shortens the time needed by your muscle to replace energy lost through exercise. Its also used to increase athletic performance and muscular strength. Consider using electrolyte drinks during and after exercise. Electrolytes are positively or negatively charged ions that conduct electrical activity. In your body theyre important for proper muscle contraction. They also play a critical role in maintaining equilibrium of water throughout the body, especially during exercise when water and electrolytes can be lost through sweating. So remember, the meat on your bones supports your overall health. Take care of your muscles by doing 60 minutes of physical activity daily, with enough variety to leave no muscle behind. The 60 minutes can occur in 10-minute increments or more. Last but not least, make sure you stretch daily even if its just for a few minutes. Take care of your muscles, and theyll take care of you.

Dr. Liz Cavin is a licensed naturopathic physician practicing at the Naturopathic Acupuncture Clinic of Helena, 635 N. Jackson St, 442-2091. She is available for general questions at the Real Food Market from 2-6 pm on Thursdays and alternate Saturdays.

new in grocery
Little Yums by Plum Organics are the perfect first snack for little teethers. These easily dissolving organic wafers are baked with love in Italy using real fruit, veggies and whole buckwheat. Available in Spinach, Apple & Kale and Pumpkin & Banana. Hot Oats by Love Grown Foods are whole oats and dried fruit in convenient 2.2oz. containers. Just add hot water. 4 flavors. Equal Exchange dried fruit and nut products are grown by small cooperative farms around the world and guarantee equal, fair trade exchange for the growers. Flame Raisins from Chile, organic Cashews from India, organic Almonds from California, organic Mango from Gebana, Pineapple from Uganda, and Wild Apricots from the Himalayan mountains and valleys of Northern Pakistan. Napoleon Grape Seed Oil from Spain comes in a 16.5-oz. bottle and is rich in antioxidants but low in saturated fat with a nice, light flavor and high smoke point to make it great for cooking healthily. Direct from Italy by Bioitalia: organic pastas TriColored Penne and Fusilli. Also from them: Cannellini, Butter, Borlotti, Chick Peas (aka garbanzo) and Mixed Beans. Zrsun authentic heirloom grains and lentils sourced from around the world and grown on small-scale farms in south central Idaho. Black Quinoaconsidered a sacred crop by the Incasis famous for its high protein content. Colorful Chicken

Indicates Non-GMO Project Verified

l Indicates Gluten-free homemade goodness. And to top it off, try Marthas Killer Chocolate Sauce with the Killer Cake or pour on ice cream for an elegant dessert. Among Friends is a brand of wholegrain handcrafted baking mixes that was started by two women who wanted to help people avoid the bad stuff in processed foods, yet enjoy all the yummy homemade taste plus convenience. Choose from Suzie Q.s Oatmeal Chocolate Chip, gluten-free CJs Double Chocolate, Phil em Up Chocolate Cranberry and Shanes Sweetn-Spicey Molasses Ginger. Plus glutenfree Trish the Dish Any Kind of Fruit Crisp Mix. Runa Clean Energy Drinks are a combination of natural caffeine and healthy polyphenols from the Amazon Guayusa leaf to help activate your focus. The Original flavor has 0 calories and Berry has only 75 calories.

Scratch Lentils are great for savory side dishes or served with steamed rice as a complete protein. Lebanese Couscous is a large pearl pasta made from semolina flour and is great for soups and side dishes. 1 Step-1 Minute Asian Noodle pouches from Tasty Bite provide a tasty and satisfying quick meal. 6 varieties. Marinara and Tomato & Basil sauces by Pom Sauces from Italy are created from traditional Italian recipes with wholesome, natural ingredients. Choice Organic Teas Wellness Tea Collection support your health with the finest herbal blends. Simply Detox, Energy Boost, Breathing Space, Easy Digest, Throat Cozy, Rest Assured, Regularity and Mental Focus. Taste Nirvana Coconut Water is the REAL deal. Harvested from the premium coconut groves of Thailand where they grow larger and sweeter than anywhere else in the region, the Coconut Water and Coconut Water with Pulp will put a smile on your face like the vendors serving it on the roadside stands of Thailand. Wholesome baking mixes free of preservative and genetically modified ingredients from Marthas All Natural. Gourmet Corn Bread Mix, Old Fashioned Buttermilk Coffee Cake, Swedish Oatmeal Pancakes and Chocolate Killer Cake Mix, all with the taste of

Re fr i ger ated

Chobani Greek Yogurt Flip are cow-milk lowfat yogurts with a side packet of naturally delicious goodies to mix in like toasted almonds and dark chocolate chips or hazelnuts, toasted coconut and granola. 6 varieties. l Greek Style So Delicious Dairy-Free Cultured Coconut Milk are made with organic coconut. These great vegan, nondairy, gluten-free, fiber-rich treats are also soy-free. 6 flavors. l Almond Dream DairyFree Yogurts are a delicious alternative for those who are intolerant of dairy, soy or gluten. 5 flavors.

We s ta n d beh i n d o u r pro duct s wit h a full s a t is fa ct io n guarante e .

September Sales
Effective September 1 thru 30, 2013. Watch for unadvertised in-store specials.

$4.49
Nancys
Organic Yogurt 32 oz., 4 kinds Reg. $5.49 SAVE $1.00

$2.99
GTs
Organic Kombucha 16 oz., 5 kinds Reg $3.69 SAVE .70

$4.29
Food For Life
Ezekiel 4:9 Bread 24 oz., 2 kinds Reg. $5.59 SAVE $1.30

25% OFF
All Oregons Wild Harvest products
Reg. 8.99-29.99

$4.79
Nancys
Organic Low Fat Cottage Cheese 16 oz. Reg. $6.29 SAVE $1.50

$11.99
Napa Valley Naturals
Organic Extra Virgin Olive Oil 25.4 oz. Reg. $15.39 SAVE $3.40

$9.99
Nutiva
Organic Coconut Oil 15 oz. Reg. $12.69 SAVE $2.70

$9.69
Cold Snap
Herbal Supplement 60 caps Reg. $13.99 SAVE $4.30

$3.99
Happy Baby
Organic Creamies 1 oz., 3 kinds Reg. $4.99 SAVE $1.00

$11.59
Coombs
Organic Grade B Maple Syrup, 12 oz. Reg. $14.59 SAVE $3.00

$3.99
Lakewood
Organic Juice Blend 32 oz, 3 kinds Reg. $5.29 SAVE $1.30

$10.29
swiss kriss
Herbal Laxative 250 tab Reg. $15.99 SAVE $5.70

fresh from our deli

$7.99 per lb
Egg Salad
Reg. $8.99 SAVE $1.00/lb

$6.99 per lb
Muenster Cheese
Deli-sliced, All Natural Reg. $7.99/lb SAVE $1.00/lb

$10.99 per lb
Applegate
Deli-sliced Southwest Turkey Antibiotic- & Hormone-free, No Nitrites, Phosphates or Preservatives Added Reg. $12.19/lb SAVE $1.20/lb

$6.99
Sandwich of the Month:

Meatloaf-Bacon
with ketchup & mayo on your choice of bread

Reg. $7.99 SAVE $1.00

We specialize in products that are healthful, nutritious, great-tasting and friendly to the environment.

grocery

sale reg

cheese case

sale

reg

Amy & Brian Pulp Free Coconut Juice, 17.5 oz. . . . . . . . 2.49. . . . . . . . 2.99 Angies Boomchickapop, Sea Salt, 5 oz. . . . . . . . . . . . . 2.99. . . . . . . . 3.99 Annie Chuns Soup & Noodle Bowl, 11 kinds. . . . . . . . . . 3.29. . . . . . . . 4.29 Annie Chuns Ramen, 4.9 oz., 3 kinds. . . . . . . . . . . . . . 1.59. . . . . . . . 1.99 Annie Chuns Seaweed Snack, .35 oz., 4 kinds. . . . . . . . 1.29. . . . . . . . 1.69 Annies Hmgrwn Organic Mac & Cheese, 6 oz., 7 kinds. . . 2.49. . . . . . . . 3.29 Annies Hmgrwn Organic Bunny Snack Mix, 9 oz., 4 kinds. 4.69. . . . . . . . 5.69 Annies Naturals Organic Dressing, 8 oz., 15 kinds . . . . . 3.79. . . . . . . . 4.79 n Ancient Harvest Organic Quinoa, 12 oz.. . . . . . . . . . . 4.79. . . . . . . . 5.99 Arrowhead Mills Organic Pancake & Waffle Mixes, 26 oz. . 3.99 & 5.39. . . 5.39 & 7.29 Bearitos Organic Refried Beans, 16 oz., 4 kinds . . . . . . . 2.39. . . . . . . . 2.99 Blue Sky Organic Soda, 6/12 oz., 5 kinds . . . . . . . . . . . 3.59. . . . . . . . 5.59 n Choice Organic Tea 16 bag, 14 kinds. . . . . . . . . . . . . 3.49. . . . . . . . 4.99 n Clif Bars, 2.4 oz., 14 kinds . . . . . . . . . . . . . . . . . . . 1.29. . . . . . . . 1.69 Earth Balance PB Popps Popcorn, 7 oz.. . . . . . . . . . . . . 4.59. . . . . . . . 5.59 Earth Balance Vegan Snacks, 4-7 oz., 3 kinds. . . . . . . . . 3.49. . . . . . . . 4.49 n Fantastic Foods Taco Filling, 4.4 oz.. . . . . . . . . . . . . 2.79. . . . . . . . 3.59 n Food For Life Organic Ezekiel Cereal, 16 oz., 4 kinds. . 4.99 & 5.49. . . 6.69 & 7.29 n Food Should Taste Good Sweet Potato Chips, 4 kinds . . 2.99. . . . . . . . 3.79 Garden Of Eatin Party Size Tortilla Chips, 4 kinds . . . . . 4.99. . . . . . . . 6.39 n Glutenfreeda G-F Instant Oatmeal, 10.5 oz., 4 kinds. . 4.49. . . . . . . . 5.29 Green & Blacks Organic Chocolate, 3.5 oz., 7 kinds. . . . 2.99. . . . . . . . 3.99 n Happy Baby Organic Puffs, 2.1 oz., 5 kinds . . . . . . . . 3.49. . . . . . . . 4.39 n Happy Baby Organic Stage 2 & 4 Puree, 12 kinds. . . . . 1.29 & 1.49. . . 1.49 & 1.69 Imagine Enriched Rice Dream, 64 oz., 2 kinds . . . . . . . . 3.99. . . . . . . . 5.99 Kettle Potato Chips, 5 oz., 10 kinds. . . . . . . . . . . . . . . 1.69. . . . . . . . 2.99 Kind Bars, 1.4 oz., 20 kinds . . . . . . . . . . . . . . . . . . . . 1.49. . . . . . . . 1.99 n Kits Organic Bar 1.76 oz., 4 kinds . . . . . . . . . . . . . . 1.59. . . . . . . . 1.99 n Lakewood Organic Concentrate, 12.5 oz., 2 kinds. . . . 10.99. . . . . . . 13.99 Larabar, 1.7-1.95 oz., 6 kinds. . . . . . . . . . . . . . . . . . . 1.59. . . . . . . . 1.99 Lundberg Organic Rice, 2 lb, 7 kinds . . . . . . . . . . . . . . 4.79-6.29 . . . . 5.99-7.49 n Lundberg Organic Rice Cake, 8.5-10 oz., 9 kinds. . . . . 3.49. . . . . . . . 4.29 Maranatha Organic No Stir Peanut Butter, 16 oz., 2 kinds. 6.59. . . . . . . . 8.59 Mediterranean Snack Foods Lentil Chips, 4.5 oz., 3 kinds. 3.39. . . . . . . . 4.59 n Mojo Bar, 1.59 oz., 8 kinds . . . . . . . . . . . . . . . . . . . 1.29. . . . . . . . 1.69 Muir Glen Organic Tomatoes, 14.5-15 oz., 17 kinds. . . . . 1.69 & 1.99. . . 2.29 & 2.49 n Napa Valley Grapeseed Oil, 12.7 oz.. . . . . . . . . . . . . 4.99. . . . . . . . 6.29 n Napa Valley Organic Extra Virgin Olive Oil, 50.8 oz.. . . 22.99. . . . . . . 28.99 n Napa Valley Organic Balsamic Vinegar, 12.7 oz.. . . . . . 3.99-8.39 . . . . 4.99-10.39 n Near East Garlic & Herb Pilaf, 6.3 oz.. . . . . . . . . . . . 1.99. . . . . . . . 2.59 n Pacific Hemp Milk, 32 oz., 2 kinds . . . . . . . . . . . . . . 3.79. . . . . . . . 4.39 n Pacific Organic Broth & Soup, 32 oz., 8 kinds . . . . . . . 3.69. . . . . . . . 4.59 n Pamelas Cookies 5.29-7.25 oz., 12 kinds. . . . . . . . . . 3.69. . . . . . . . 4.59 Panda Licorice Box, 7 oz., 4 kinds. . . . . . . . . . . . . . . . 2.99. . . . . . . . 3.99 n Rustic Crust Old World Pizza Sauce, 12 oz.. . . . . . . . . 3.99. . . . . . . . 4.99 n Rustic Crust Pizza Crust, 9-16 oz., 5 kinds . . . . . . . . . 4.99. . . . . . . . 5.99 San-J Organic Shoyu Sauce & G-F Tamari, 10 oz. . . . . . . 2.99 & 3.59. . . 3.99 & 4.79 San-J Organic Reduced Sodium Tamari G-F, 10 oz. . . . . . 4.29. . . . . . . . 5.49 n Santa Cruz Organic Juice, 32 oz., 3 kinds. . . . . . . . . . 3.99. . . . . . . . 5.39 Sheltons Chicken, canned white meat, 5 oz . . . . . . . . . 2.59. . . . . . . . 3.59 n So Delicious Chocolate Coconut Milk, 4/8 oz.. . . . . . . 5.59. . . . . . . . 6.99 Spectrum Organic Extra Virgin Olive Oil, 25.4 oz.. . . . . . 13.59. . . . . . . 18.59 n Stacys Pita Chips, 8 oz., 3 kinds . . . . . . . . . . . . . . . 2.79. . . . . . . . 3.59 Westbrae Organic Beans, 15 oz., 10 kinds. . . . . . . . . . . 1.99. . . . . . . . 2.69 n Wild Planet Wild Tuna, 5 oz.. . . . . . . . . . . . . . . . . . 3.49 & 3.99. . . 4.39 & 4.99 n Yogi Tea 16 bag, 11 kinds . . . . . . . . . . . . . . . . . . . . 3.99. . . . . . . . 4.99

Tillamook Portions, 3 kinds . . . . . . . . . . . . . . . . . . . . 0.39. . . . . . . . 0.49 Organic Valley Stringles. . . . . . . . . . . . . . . . . . . . . . . 0.79. . . . . . . . 0.99 Lifeline Raw Milk Cheddar, 8 oz.. . . . . . . . . . . . . . . . . 5.99. . . . . . . . 6.99 Organic Valley Parmesan Cups. . . . . . . . . . . . . . . . . . . 4.99. . . . . . . . 5.99

refrigerated

sale reg

n Brown Cow Yogurt, 6 oz, 7 kinds . . . . . . . . . . . . . . . 0.79. . . . . . . . 0.99 Cascade Fresh Fat Free & Lowfat Yogurt, 6 oz., 15 kinds . 0.79. . . . . . . . 0.99 Earth Balance Organic Spread, 13-15 oz., 2 kinds. . . . . . 4.99. . . . . . . . 6.29 Go Veggie Vegan Cream Cheese, 8 oz., 3 kinds. . . . . . . . 3.29. . . . . . . . 3.79 House Tofu Shirataki Noodles, 8 oz., 2 kinds . . . . . . . . . 1.79. . . . . . . . 2.29 n Kevita Organic Probiotic Drinks, 15.2 oz., 9 kinds . . . . 2.79. . . . . . . . 3.59 n Organic Valley Organic Soy Creamer 16 oz., 2 kinds. . . 2.49. . . . . . . . 2.99 Reeds Kombucha, 13.5 oz., 8 kinds. . . . . . . . . . . . . . . 2.99. . . . . . . . 3.69 n So Delicious Coconut Yogurt, 6 oz., 3 kinds . . . . . . . . 1.79. . . . . . . . 2.39 n So Delicious Greek Coconut Yogurt, 6 oz., 6 kinds. . . . 1.79. . . . . . . . 2.39 Straus Organic Yogurt, 32 oz., 3 kinds . . . . . . . . . . . . . 3.99. . . . . . . . 4.99 Wallaby Organic Low Fat Yogurt 6 oz., 10 kinds . . . . . . . 0.99. . . . . . . . 1.39

frozen

sale reg

Earths Best Chicken Nuggets, 16 oz. . . . . . . . . . . . . . . 6.79. . . . . . . . 9.99 n Feel Good Foods G-F Appetizers, 3 kinds. . . . . . . . . . 4.59-6.39 . . . . 5.99-7.99 n Glutenfreeda G-F Burrito, 4-4.5 oz., 3 kinds. . . . . . . . 3.29. . . . . . . . 3.59 Julies Organics G-F Ice Cream Sandwich, 4/3.5 oz. . . . . 5.99. . . . . . . . 7.59 Natures Path Organic Waffles, 7.5 oz., 2 kinds . . . . . . . 2.79. . . . . . . . 3.79 Quorn Beef Style Meatballs; Garlic Herb Chikn Cutlet . . 4.49. . . . . . . . 6.49 n Rising Moon Organics Ravioli, 8 oz., 5 kinds . . . . . . . . 3.99. . . . . . . . 4.79 n So Delicious Organic Soy Dessert, 1 quart, 6 kinds. . . . 6.69. . . . . . . . 7.69 n Talenti Gelato & Sorbet, 16 oz., 16 kinds. . . . . . . . . . 4.99. . . . . . . . 5.99 Udis G-F Bread ,12 & 14.2 oz., 5 kinds. . . . . . . . . . . . . 4.49 & 4.99. . . 5.99 & 6.39

organic bulk foods, per lb

sale

reg

Garbanzo Beans. . . . . . . . . . . . . . . . . . . . . . . . . . . . 2.49. . . . . . . . 2.99 Turkish Apricots. . . . . . . . . . . . . . . . . . . . . . . . . . . . 3.99. . . . . . . . 5.19 Pearled Barley. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1.29. . . . . . . . 1.59 Short Grain Brown Rice . . . . . . . . . . . . . . . . . . . . . . . 1.79. . . . . . . . 2.29 Long Grain Brown Rice . . . . . . . . . . . . . . . . . . . . . . . 1.99. . . . . . . . 2.49 Amaranth. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2.29. . . . . . . . 2.69

organic, fair trade coffee, per lb

sale reg

Equal Exchange Peruvian, Ethiopian & Salvadorian. . . . . 10.99. . . . . . . 11.99 Caf Mam, Regular, 6 kinds & Decaf, 2 kinds. . . . . . . . . 10.99 & 12.99. . . 12.99 & 14.69

health & beauty

sale

reg

Alba Botanica Bath & Shower Gel, 2 scents, 32 oz.. . . . . 10.99. . . . . . . 16.99 Alba Botanica Lotion, 3 scents, 32 oz. . . . . . . . . . . . . . 11.99. . . . . . . 19.99 Andalou Hair Care Products, 3 scents. . . . . . . . . . . . . . 6.59. . . . . . . . 9.99 Avalon Vitamin C Facial Care . . . . . . . . . . . . . . . . . . . 8.49-16.99 . . 12.49-23.99 Dr. Bronners Liquid Soap, 7 scents, 4 & 16 oz.. . . . . . . . . 2.69 & 6.49. . . . . 4.29 & 10.39 One With Nature Bar Soap, 3 scents, 7 oz. . . . . . . . . . . 2.99. . . . . . . . 4.49 Toms of Maine Tartar Control & Whitening Toothpaste . . 4.89. . . . . . . . 6.79

household

sale reg

n Bi-O-Kleen All Purpose Cleaner, 32 oz. . . . . . . . . . . . 5.29. . . . . . . . 6.59 n Bi-O-Kleen Citrus Laundry Powder, 5 lb . . . . . . . . . . . 11.99. . . . . . . 13.49 Earth Friendly Auto Dishwasher Liquid, 40 oz., 2 kinds . . 5.29. . . . . . . . 6.79 Earth Friendly Dish Liquid, 25 oz., 3 kinds. . . . . . . . . . . 3.49. . . . . . . . 4.69 n Ecover Laundry Liquid, 51 oz. . . . . . . . . . . . . . . . . . 9.99. . . . . . . 12.99 n Ecover Stain Remover, 6.8 oz. . . . . . . . . . . . . . . . . . 4.29. . . . . . . . 5.29 n Ecover Delicates Laundry Liquid 32 oz. . . . . . . . . . . . 4.99. . . . . . . . 6.29 n 7th Generation Dish Liquid, 25 oz., 3 kinds . . . . . . . . 4.49. . . . . . . . 5.49

pet food

sale

reg

Castor & Pollux Organic Adult Dog Food, 5.25 lb. . . . . . . 15.99. . . . . . . 18.99 n
These symbols indicate products purchased through our membership with INFRA (Independent Natural Food Retailers Association). INFRA brings together retailers from all regions of the country to provide high quality natural and organic products at the best possible price.

1096 Helena Ave. Helena, MT 59601 Open: Monday-Saturday 8

am

-8

pm;

Sunday 9

am

-7

pm

(406) 443-5150 www.realfoodstore.com