Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
15 Oct

Top 10 Paleo Party Rules

Is That a Cocktail or Just Lime and Soda Water?It’s Friday! You worked all week, made healthy meals, hit the gym, ran errands, did laundry, walked the dog, and cleaned the house. Now, you think, it’s time for a reward – Happy Hour. So, do you ditch the diet and savor a sweet syrupy mudslide while popping pieces of fried calamari and gossiping with friends? Or do you go home and slump into your couch with a bowl of salad? Fortunately, staying healthy and leading an active social life doesn’t have to be so black and white. Enter Kelly Milton. Kelly is an expert when it comes to paleo entertaining and navigating the social scene. She blogs at and is the author of Paleo Happy Hour. In this guest post, she outlines ten party rules that will help you stay paleo in a social setting without feeling excluded or falling off the paleo wagon.

The 10 Paleo Party Rules!

One of the biggest challenges as a paleo follower can be the desire for an active social life. You still want to meet up with friends for dinner, attend parties and throw them; all while feeling included and true to your diet. Drinking alcohol is not paleo, it’s true, but it is a part of many people’s lives. The paleo community hasn’t spent much time laying out your options for alcohol and mixers. Also, even if you feel confident in what to drink, the social scene can still pose many other challenges. For some quick tips to keep in mind when attending social functions, I have created The 10 Paleo Party Rules.

1. Food First

Think about food before anything else. If you will be going out drinking, eat a high protein low carbohydrate meal beforehand. You will get plenty of carbohydrates in your cocktails, so stick to protein and non-starchy vegetables for your pre-party meal while making sure to get in some healthy fats. A full stomach helps slow down the absorption of alcohol. WARNING: Do not skip dinner because you are planning on “drinking” your dinner. Alcoholic beverages can cause blood sugar spikes. By skipping a meal you will only make blood sugar spikes worse, causing an increase in the absorption of alcohol.

Eating after you have been drinking is another issue. You may find yourself hungry without any paleo options. So, pack a snack in your purse, pocket, or car (like trail mix or jerky) so you won’t be tempted to eat pizza at 2 a.m. If you’re going to a dinner or house party, bring a healthy food option to share so you aren’t stranded with nothing to eat.

2. Be Prepared

Set goals for the night before you go out. According to the National Institute on Alcohol Abuse and Alcoholism, men should have no more than four drinks on a single day and fourteen per week; women no more than three drinks per day and seven per week. Keep in mind serving sizes on typical drinks when counting. Decide how many alcoholic beverages you plan to drink that night before you go. Also, the act of planning a cut-off point can help you to remember to count your drinks throughout the night and stay at a low and healthy number. Rehearse turning down unhealthy options like sugary mixed shots or chips and spinach dip. This will make it easier when the foreseeable challenges arise.

3. Practice the Every-Other Rule

This rule is to alternate water between each alcoholic drink. When you are at a party it is comfortable to have a drink in hand, but no one said that it had to be alcoholic. Try having water between alcoholic drinks. This will help keep you hydrated and reduce the number of alcoholic drinks you consume. There is a misconception that having water will sober you up. However, the hydration you will get from the water can help save you from a hangover and slow your overall consumption of alcohol.

4. Be a Giver

Share your new favorite paleo drink or food recipe. Don’t hold out on your friends! Bring healthy food and drink options to any party. Nothing is worse than feeling left out because there are no paleo options at a party, so be proactive in bringing your own food and drinks with you. Here are 50 paleo appetizers and some paleo drinks that you can bring to any party. Also, check out this infographic for more paleo drink ideas (click to enlarge):

Paleo Drinks

5. Use Your Carbs

Ditch your drink, and get on the dance floor. Move while you are out partying. Dancing, walking between bars and restaurants, or standing (away from the buffet table) will help use up those extra carbs. Plus, getting on the dance floor allows you to leave your drink behind and free up your arms for dancing!

6. Don’t Preach; Do.

Oftentimes people say there are things you just don’t talk about with friends or at parties like politics and religion. I challenge you to add paleo to the list. Many paleo followers are very passionate about the health advantages that the diet brings, and on the flip side, can be very critical of the standard American diet. It is good to feel strong about your beliefs, but it is important to be a role model rather than a preacher. Be the person at the party with the most energy, a great figure and who demonstrates healthy food choices: be the example! Giving a five-minute lecture on why gluten is death will most likely not inspire your fellow partygoers, but will probably offend, alienate or enrage other guests. If someone asks you about it, give a short, heart-felt answer and then move on.

7. Fake It Till You Make It

I’m typically not one to promote deception, lying, or faking anything. When it comes to alcohol, however, I think this can be a valid choice. No matter your age, there is still a lot of peer pressure to drink. Sometimes I think you can even pressure yourself to drink. To avoid friends questioning your sobriety, or chanting for you to grab a glass of wine, it may be easier to just fake it. I was recently at a brew fest where everyone’s beer steins were filled to the rim with glutinous beer. I quickly found the other refreshments and filled mine with iced tea and a splash of lemonade. It pretty much looked exactly the same. If you don’t feel like justifying your choice not to drink, and want the comfort of having something in hand to sip, this may be your best option. At bars, just order a club soda with fresh lime which easily passes as a vodka soda. Your wallet and your waistline will thank you later.

8. Move On

Whether you had two drinks or five and also devoured a late-night pizza, wake-up the next day and get back on track. You will have extra carbs to burn, so plan to exercise. Even if it’s just a long walk, moving your body is a good choice. Don’t fuel your hangover with greasy food. Pick up your paleo diet right where you left off.

9. Create Community

Surround yourself with friends who share or support your health values. I great place to meet like-minded people is at the gym or health food store. Plan social activities together that don’t revolve around food or drinks. Participate in the paleo online community for even more support.

10. Don’t Stress

YOLO (you only live once)! You need to enjoy life and the paleo lifestyle. Beating yourself up and feeling bad every time you slip isn’t any way to live. Paleo isn’t a test. If you get upset about every little “cheat,” you are more likely to quit altogether. If you are eating real food and living the paleo lifestyle you are way ahead of the curve. So, don’t stress, and celebrate every small victory!

For more information on how to integrate paleo into your social life get a copy of Paleo Happy Hour. Also, here are some more resources on alcohol and its role in your Primal/paleo diet:

Let us know what you think, and share your party tips in the comment board!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Don’t refer to the police as occifer! :)

    Groktimus Primal wrote on October 15th, 2013
  2. I was told the only two types of liquor I should drink are tequila and gin. Why is gin not on this “safe” list?

    Kiki wrote on October 15th, 2013
    • Gin used to be made from juniper berries (which would be more on the Paleo side), however most gin is actually made from wheat, barley, rye and corn (not Paleo) however there is debate on if it affects people with gluten sensitivity. (
      I can add it to the “good” choices, but still not as ideal as tequila :)

      Kelly Milton wrote on October 15th, 2013
      • Gin was always made from a mash of grains, potatoes of other high carb fermentables that is distilled with the addition of juniper and other spices.

        Something that many people do not know is that distillers use all sorts of tricks to make their products smooth and get the desired taste and mouth-feel. And they do not have to disclose these tricks. Sugar and even certain chemicals can be added. Another one that is important to know about is what they call “adding back some mash.” This is where a portion of the fermented mash is added to the final product for unique flavor and mouth-feel. So if a distiller is doing this with grain based vodka, gin etc. the final product could have gluten or other nasties in it. Not all distillers do this. This could be why some people have reactions and some don’t, It may be dependent on the actual brand of spirit consumed.

        I stick to vodka spritzers made with potato or grape vodka. And have learned to tell which of these vodkas have some of the mash added back or sugar added. Bottom line, the more your vodka seems like rubbing alcohol, the less likely that it has added mash or sugar.

        Paul wrote on October 15th, 2013
      • Thank you for this link to the celiac website – very useful discussion there for people (like me) with serious gluten sensitivity, but who want a spirits-based drink once in a while as a change from red wine.

        Thanks also for your article and the ‘cheat sheet’ poster – both excellent!

        Violet wrote on October 20th, 2013
      • Makes sense to me… Gin seems to cause hot flashes for me (a couple of shots or so), itchy all over, anxious, and sometimes even nauseated to the point where I get sick. I know I am not Celiac, but I do know that with PCOS, gluten does cause me to have some significant inflammation.

        Paleo Moxie wrote on November 9th, 2015
    • Yeah what happen to Gin?

      Grannysmith wrote on October 15th, 2013
      • Gin used to be made from juniper berries (which would be more Paleo), however most gin is actually made from wheat, barley, rye and corn (not Paleo) however there is debate on if it affects people with gluten sensitivity.I will add it to the good list.

        Also, I have a link attached as reference, but it has to wait for approval.

        Kelly Milton wrote on October 15th, 2013
        • Well if you want to have gin, I know of a great company that makes gin from potato vodka. Although, it is expensive, so drink wisely! Cold River Vodka is my vodka and gin choice.

          Selleck wrote on October 15th, 2013
        • Monopolowa makes an inexpensive potato gin along with a potato vodka. It’s available in some states in the US. Unfortunately not mine.

          Paul wrote on October 15th, 2013
    • I’m wondering the same thing…..

      Jeff wrote on October 15th, 2013
    • Gin is just vodka with aromatics—

      Graham wrote on October 15th, 2013
      • Exactly.

        Paul wrote on October 15th, 2013
        • And purportedly one of the most depressive-inducing boozes out there. I’ve heard.

          Madama Butterfry wrote on October 16th, 2013
  3. Starting a post on the first day back from a long weekend with “It’s Friday” is a bit cruel. Otherwise, it was pretty good.

    Keith wrote on October 15th, 2013
    • Agreed! I read ‘It’s Friday’ and think yes the week is over, wait a minute it is not Friday (Boo!).
      I do like tip #8 Move On. Too many people spent time and energy beating themselves up for ‘bad decisions.’ Just acknowledge it, make a plan to not fall into the same trap and move on.

      Captain Competition wrote on October 16th, 2013
  4. Don’t stress….exactly…sometimes you just need to enjoy life. If you’re heading out to someone’s house instead of a bar type environment, I’ve found it helps to eat a little before hand and be the person that brings the healthy option – not the one that brings the bag of chips.

    Matt wrote on October 15th, 2013
  5. An alternative to #1 is the Overeater’s Anonymous slogan “Folks, not Food.” Put Folks first. Make it your goal to enjoy the people at the party, not the food. For some people this helps.

    Diane wrote on October 15th, 2013
    • Great point!

      beachrat wrote on October 15th, 2013
  6. Eating low-carb before drinking is a promise for a hang-over. I always carb-up before drinking to avoid getting drunk too quickly. I feel like “allotting” for drinking is a bit foolish.

    Tasha wrote on October 15th, 2013
    • I agree! If I drink after a low-carb meal, I feel tipsy after one drink and downright sloshed after two. I’m guessing that eating other carbs must slow the absorption of alcohols, but I don’t know any mechanisms to back that up. Anyone else?

      Brian wrote on October 15th, 2013
      • I was just thinking that if you get a bit tipsy with the one or two drinks you’d just turn yourself into a money saver….. quit drinking alcohol and start drinking something else?
        Shay, thaaa gravey looks preeee goot, Hic up….. OK NOT that of course.

        2Rae wrote on October 15th, 2013
      • I have no idea of the mechanism, but hey… it makes for a cheap night out if all you need is 2 drinks!

        salixisme wrote on October 15th, 2013
    • Yes, its important not to confuse, low-carb with a small meal. Eating before drinking is really important. The most important thing to avoid getting drunk too fast is simply having food in your stomach that is being digested.So weather its fat, protein or carbohydrate, you should be good!

      It’s always important to listen to your own body though, so if carbs help you avoid a hangover, go for it :)

      Kelly Milton wrote on October 15th, 2013
  7. I have been doing number 7 since college. I never liked being the one out of control. The peer pressure doesn’t necessarily stop even in my 30’s. Another thing i do is if I’m going out with people that tend to buy the drinks I talk to the bartenders early on to make sure mine are fake until I indicate otherwise.

    Em wrote on October 15th, 2013
  8. When I don’t want to drink, I offer to drive. Everyone appreciates it and no one will give you a hard time for not drinking.

    Melissa wrote on October 15th, 2013
  9. I’ve had no problems (hangover, feeling tipsy too soon) consuming protein dense but otherwise light meals (no carbs, a bit of fat) before going on a party.

    Eat before going out, drink “one of them, one of us”, dance, never ever mix different drinks and then have one aspirin before going to bed and you’ll be fine.

    Alba wrote on October 15th, 2013
  10. Maybe talk everyone into going to a wine bar for something different. That way you won’t look ridiculous with a wine glass in hand like you would elsewhere.

    Erin wrote on October 15th, 2013
  11. It’s so true that people at parties will give you a hard time if you’re not drinking. Why is that? What a strange thing to pester someone about. Now that I think about it, people do it with food too. Like if I turn down a piece of cake at a party, I get harassed. It’s almost like when you make a healthy choice, and someone else makes an unhealthy choice, they feel guilty about it and try to bring you over to the unhealthy side so they don’t feel as bad. This is where I think rule #6 comes in: Don’t Preach; Do. I don’t want to make a big deal out of turning down the cake, or preach about why I am doing so, because that could make them feel bad. But if they ask, I will tell them a polite explanation and answer any questions they may have.

    I also love rule #10. Especially the part that explains, “beating yourself up and feeling bad every time you slip isn’t any way to live. Paleo isn’t a test.” So many times we feel like we’ve FAILED if we don’t stay 100% paleo. And that kind of anxiety really isn’t any way to live. Part of why I love living primally is because it is FUN! And just like anything, the more focus you put on your accomplishments, the more accomplishments you will have.

    Stephanie Paris wrote on October 15th, 2013
    • I think of “misery loves company.” Everyone loves an acomplus, in my mind you are right, people feel better doing something they think they shouldn’t do, if you do it too!

      What hasn’t used this excuse as a kid? “But mom he did it first!”

      Luke wrote on October 15th, 2013
  12. Don’t really agree with #9. Most of the folks at the health food stores are buying soy cheese and Frankenfood.

    Nocona wrote on October 15th, 2013
    • Good point, maybe it would be better to say at farmers market, or when picking up your grass fed beef! I recently heard on the Balanced Bites podcast that there are even Paleo meet up groups.

      Kelly Milton wrote on October 15th, 2013
    • I was kind of thinking the same thing. Well, I think rule #9 in general is great, and that it is totally awesome to surround yourself with like-minded people. But I would say that the majority of people that I’ve talked to at my local health food coop are often times vegan/vegetarian. Personally, I like online forums and local paleo meetups. :-)

      Stephanie Paris wrote on October 15th, 2013
      • Yes, Paleo groups and farmers markets are great choices. I have 3 friends/family (converted gently) to Paleo that live in my neighborhood, so we have great little paleo parties. Bacon wrapped jalapeno cheese stuffers for starters. Love your website Kelly!

        Nocona wrote on October 15th, 2013
        • Thank you! Lots of tasty food to try.

          Kelly Milton wrote on October 15th, 2013
  13. I always bring my own food to parties, that way I don’t have to worry whether or not I will be able to eat anything! Works pretty well :)

    GiGi wrote on October 15th, 2013
  14. I think a real paleo party probably involved lots of singing, chanting, drumming, masquerading, a sacrificed animal, and a psychedelic of some sort.

    Adam wrote on October 15th, 2013
    • Or at least let’s hope it did 😉

      Charlayna wrote on October 15th, 2013
    • ” psychedelic of some sort.”

      Or possibly not. It seems stupid to have the entire adult/teen group in an altered state when there are toddlers, fire, and the usual hazardous of the wilderness about.

      AmyHere wrote on October 15th, 2013
      • Natives never abused their medicine (ayahuasca, peyote,etc.), they used them as tools. You must be thinking of american teenagers/adults.

        Nocona wrote on October 18th, 2013
  15. Excellent suggestions / list. #7 is great, why the heck did I not think of that myself?! I’m usually the odd man out at a social gathering with a bottle or glass of water in hand, I’m going to use that tip next time I’m in that situation, thanks Mark.

    George wrote on October 15th, 2013
  16. I’ll start with the Don’t preach, do! and with drinking water in between anything else. People don’t appreciate empty words, but do heed examples. So you’ll feel good and maybe help others!

    JamesD wrote on October 15th, 2013
  17. I love the whole idea about Paleo drinking. The book animal intoxication goes deep and how all animals Seek out a change in consciousness.

    One point on the carb breakdown of wine and beer etc. zero sugar please you to believe there is no sugar. All non-fiber carbohydrate turns to sugar. I count all 4 g or 11 g or 2 g of carbohydrate as sugar. We diabetics got to be careful.

    Andre Chimene wrote on October 15th, 2013
    • The nutritional information is taken from labels. I believe that they are measuring grams of added sugar. All alcohol definitely causes blood sugar spikes, I couldn’t agree more! These choices are low in sugar and carbs in comparison to wine coolers, soda mixers ect.

      Kelly Milton wrote on October 15th, 2013
  18. I think rum may be preferable to whiskey or vodka, mainly because although it is made from sugar, sugar cane is paleo, while wheat, corn, and other vodka/whiskey bases are not. There will be no residual foreign proteins in rum. The problem with refined sugar is that it is empty calories and high carb, but our little friends the yeast destroy what sugar there is in their digestive tracts, leaving only alcohol in the vodka. I’m not sure whiskey/vodka doesn’t contain residual wheat/corn proteins that can lead to inflammation. Ideas?

    Dave wrote on October 15th, 2013
    • I did some research into grain whisky/vodka thing, and the problem with whiskey/vodka that is made from grains is that sometimes the manufactures will add some of the mash back to the disilled liquor, so it can contain small amounts of gluten. If you had 100% distilled alcohol, it should be pretty much gluten-free though.
      I agree about Rum being a good drink too, and brandy would be pretty paleo as well as it is distilled wine/grape juice.
      If we drink spirits, we usually go for a good quality potato or corn vodka or rum. But mostly we drink home-made wine. Obv can’t do that at a party or bar though…. but wine is an acceptable drink. And if you drink white wine you can add soda to it to make a long drink…. I love white wine spritzers.

      salixisme wrote on October 15th, 2013
      • “I’m not sure whiskey/vodka doesn’t contain residual wheat/corn proteins that can lead to inflammation. Ideas?”

        Drink Scotch Whisky. Preferably single malts. Nothing added back after the distillation. And – let’s be frank – it tastes a lot better than Bourbon 😉

        Sauerkraut wrote on November 3rd, 2013
        • Interesting fact:Scotland buys used Bourbon barrels from Kentucky to age their Scotch. You’re probably enjoying the remnants of that smooth, delicious, charred oak barrel, Bourbon flavor when you sip on that Scotch.

          Wildcat wrote on January 30th, 2014
  19. Fascinating that, when it comes to distilled spirits, anyone cares whether it’s potato, grain, cactus, fruit, or whatever based—it’s distilled. You’re not going to get any gluten, lectin, or phytates from rye whiskey or grain vodka.

    Aged brown booze like whiskey and brandy have antioxidants and phytonutrients from the barrel and actually are far more nutritious than vodka or gin. Mark did a much better piece on this subject a few years ago, IMO.

    I stick with tequila, rye, and red wine, personally, and if I’m going to have a beer, it’s going to be a good one.

    Graham wrote on October 15th, 2013
  20. So as long as it is distilled, it doesn’t matter what the base ingredient is? Why, then, the recommendations/preferences for different liquors?

    Dave wrote on October 15th, 2013
    • My point exactly.

      Graham wrote on October 15th, 2013
    • See my comment up above… according to some research that I did a while ago, some vodka manufacturers mix a small amount of the mash back into the distilled spirit… that means that there may be trace amounts of gluten etc in the finished drink. So if you are gluten sensitive it could affect you.
      If you could guarantee that the vodka you are drinking is 100% distilled with none of the mash added back, it wouldn’t matter what the base was… I prefer to play it safe.

      salixisme wrote on October 15th, 2013
      • Yes this is true! When I drink vodka I opt for ones that are distilled from potatoes, grapes, pineapple, etc. It may be psychological but I feel so much better when I choose these types.

        Erik wrote on October 15th, 2013
    • Ah, but it does matter. See my post further towards the top of the page. They can add sugar, some of the un-distilled mash, glycol etc.

      It would not matter what material was fermented and distilled if it was ditilled into pure alcohol, like Everclear. But, you will notice that white rum, vodka, tequila and whiskey are all very different in flavor. So clearly there is more to it, as they are not just pure alcohol with water added.

      Paul wrote on October 15th, 2013
  21. I will make sure I pocket a banana and two plums while out in a nightclub just in case I fancy a snack at 2am

    Browndog wrote on October 15th, 2013
  22. Good reminders, as we fall towards the silly season!
    I’ve got another ‘fake it’ strategy – order soda water/club soda/sparking mineral water in a champagne glass. It feels more festive and other people won’t notice it’s not bubbly… cheers!

    Madeleine wrote on October 15th, 2013
  23. I usually do sparkling water witrh a splash of cranberry juice and limes….nobody ever asks a single thing.

    Mojowrkn wrote on October 15th, 2013
  24. My go to drink when out is a white wine spritzer… white wine in a long glass topped up with club soda.
    It makes it go further, and you get some fluids to rehydrate you as well.

    salixisme wrote on October 15th, 2013
  25. Thanks Mark, I love the cheat sheet, timely advice for party season too.

    Julie wrote on October 15th, 2013
  26. Awww…you beat me to it!

    I hoped to be the only one who picked up on what I assume was actually a Freudian slip. Many waist lines ARE waste lines…

    bcflyfisher wrote on October 15th, 2013
  27. Tito’s Vodka is an excellent gluten free vodka option. Made in Austin, Tx and distilled 7x, I think. Anyone have any gluten free beer options that are not fruity or break the bank?

    Dr. B wrote on October 15th, 2013
    • New Grist is one of the best that I have found.

      Erik wrote on October 15th, 2013
    • I have been tempted to try Tito’s. I actually talked to them about the process, but as I knew I was intolerant to corn before I ditched all grains and went Paleo, I’ve been too reluctant to try it. Even though it sounds like Tito’s is as straight up clean as it gets. Maybe one day I’ll try it. Would be nice not to be limited to potato and grape vodkas. Though Luksusowa vodka is hard to beat and priced nicely.

      Paul wrote on October 15th, 2013
      • It probably doesn’t help you much, but we’ve been drinking Ironworks vodka and rum from Lunenberg, Nova Scotia.

        Their vodka is distilled from apples!

        rencol wrote on October 16th, 2013
  28. That poster of drink options is really cool!

    Erik wrote on October 15th, 2013
  29. Socializing is always my paleo downfall. I do my best when I follow rules 1 and 3 — and try to make that my only off-paleo meal for the week.

    I also wanted to say that I appreciate the shout out to the 50 Party-Perfect Paleo Apps post on my site. It was quite a thrill for me to know that the post is useful to so many people!

    Mary Catherine wrote on October 15th, 2013
  30. I have been fighting this alcohol-party food issue all the time. People just do not let you be, even if you have lots of fun and are definitely not the party pooper. Just because I do not have a glass in my hand. What works quite well is having your glass filled, play with it sometimes but not drinking! Just hold you alcoholic glass and people will leave you be. :))

    Blondie wrote on October 16th, 2013
  31. I LOVE this article–thank you, just what I needed. I really like your point about not beating yourself up… alcohol is a depressant and often the next day I feel so down mentally, and so sluggish physically. It’s upsetting to me that often my peers base their weekends on “drinking” like that is the only activity…I often don’t go out to things because I enjoy going to bed early and get really tired when everyone else is drinking and I’m not/only drinking a little… any suggestions for dipping out a bit early besides the “irish exit”??

    Kath wrote on October 16th, 2013
    • I LOVE the Irish Exit. People are generally too buzzed to notice you are gone, anyway. If you think it’s a pain to have people try to force food/drinks on you, try saying goodbye at a party on the upswing. The drinkers are INCREDULOUS that you would consider leaving! WHAAAAAAT? WHERE ARE YOU GOING? COME ON! COME ON! STAY! HAVE A SHOT!…ad nauseum. Stick to the Irish Exit. It will make you seem mysterious and elusive.

      Dave wrote on October 16th, 2013
  32. I find a gram of NAC and some magnesium before going out helps prevent bad hangovers.

    Elisa wrote on October 16th, 2013

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