Is rice a healthy gluten-free swap?

Q: Since cutting gluten, I feel so much healthier—but a friend said the rice I’m eating in place of bread and pasta might contain arsenic. Is it true, and if so, should I avoid it?

A: Rice is a smart swap for people sensitive to gluten—it’s packed with micronutrients on par with wheat, yet won’t trigger the GI troubles, headaches and fatigue that gluten causes for up to 50% of us. But your friend is right: As it grows, rice can absorb 10 times more of the heavy metal arsenic than other grains.

The great news: British scientists revealed a cooking hack that cuts arsenic levels by half for brown rice and by 74% in white rice, bringing your rice well within the safe zone while retaining 100% of its micronutrients. To do: Boil 1 cup of rice in 4 cups of water for 5 minutes; drain. Add 2 cups of fresh water and cook until absorbed. We advise 3 or 4 servings of rice a week, swapping in other gluten-free grains like quinoa, buckwheat or millet for variety.

Congratulations on your loss! To reach your goal, we suggest having dinner at 6 pm. In a 10-week study, British researchers found that subjects who ate at this earlier time burned 200% more fat over the next 24 hours than those who ate the identical number of calories later in the evening. Scientists say the timing tweak gives the stomach time to digest before bed, allowing the body to burn fat while you sleep rather than breaking down food. Plus, folks who closed the kitchen by 6 reported feeling significantly less hungry the next day.

Also smart: Sip a warming mug of “golden milk” at breakfast, which research suggests speeds weight loss by more than 160%. To do: Warm 1⁄2 cup of milk (any type) with a pinch of black pepper and 1⁄4 tsp. each of turmeric, ginger and cinnamon. Stir in 1⁄2 tsp. vanilla extract and stevia to taste.

I’ve lost 35 pounds in 6 months but want to lose 30 more. My daughter’s wedding is in 12 weeks. Help!