I have the book and the roadmap. Canned tuna is ok as long as the can is BPA free and the tuna is wild/sustainably caught, etc. However, it can be high in mercury, so some better choices would be sardines or anchovies.
No alcohol is Bulletproof. Both red and white wines are "kryptonite".
I hope this answers your questions!
The book doesn't mention arugula, but I imagine that it would be ok to consume in reasonable amounts. Like other members of the brassica family, arugula contains thiocyanate which can inhibit thyroid function in large amounts. If you are worried about this, you can always cook the arugula, which decreases this effect. It has so many health benefits though that I would say go for it
Big hugs to you too!
Enjoy the book!
I loved reading it. Super interesting