Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Here's a simple thing you can do to tune-up your metabolism for spring: Have a protein shake each day for breakfast. Via this one simple tip you will enjoy better appetite control, increased fat-burning and blood sugar balance. I have seen the results time and time again in clinical practice. In fact, just last week one of my patients, a 54-year-old woman, changed only this one habit only in her diet and exercise regime and she gained four pounds of muscle and lost one pound of fat in two months!

When making your breakfast power treat, consider these eight superfoods or supplements to enhance its therapeutic effects:

As a natural source of probiotics, yogurt promotes good digestion, restores healthy bacterial balance in the gut, aids the metabolism of estrogen and supports healthy immunity. Studies have shown that just half a cup a day can lessen the frequency and severity of colds and flus. But besides reducing the uncomfortable abdominal bloating often associated with unsettled digestion, yogurt may also help trim your waistline by encouraging weight loss. Recent reports showing the benefits of high-calcium, low-fat dairy products for weight loss is certainly welcome news for dieters and dairy farmers alike. Plus, it's a high water-content food, which means it's a volumizing food that sends the strong message to your brain that you're full. If you are lactose intolerant or have other sensitivities to dairy, however, you should leave this one out of your morning smoothie.

I encourage you to add cinnamon to your smoothies, foods and hot drinks as often as possible not only because it tastes so nice but also because it offers wonderful insulin-balancing effects. A study published in the journal Diabetes Care (December 2003) showed that cinnamon may cause muscle and liver cells to respond more readily to insulin. Better response to insulin means better blood sugar balance and, therefore, less insulin in your body and ultimately less fat storage. Cinnamon also seems to reduce several risk factors for cardiovascular disease, including high blood sugar, triglycerides, LDL cholesterol and total cholesterol. Just a ½ teaspoon a day for 30 days is enough to significantly improve your insulin response and trim your waistline.

Berries have gained plenty of good publicity as a superfood choice for protection against free radicals and inflammation, both of which accelerate aging and contribute to diseases such as cancer and Alzheimer's. Blueberries, in particular, can protect us against sun damage and support eye health. They are high in fibre, low in sugar and contain a potent dose of proanthocyanidins, which are beneficial for skin, cognitive function and cardiovascular health.

Most of us are familiar with blueberries and other berries typically found in our local supermarket, but have you ever heard of the acai berry? Researchers at the University of Florida have recently shown these tropical berries to be even higher in antioxidants than blueberries. How about goji berries? They're also one of my new favourite snacks. Very high in fibre and antioxidants, they also contain an amazing four grams of protein per serving and a bit of iron too. A tablespoon or two of goji berries mixed with low fat, organic cottage cheese can a fantastic option for a snack.

Flax is full of lignans -- phytoestrogenic compounds that have been proven to help protect us against certain kinds of cancers, especially breast, prostate and colon. Adding two to three tablespoons of flaxseeds to your smoothies, oatmeal, salads or cereals daily can reduce your cancer risk and also provide a dose of four grams of fibre and essential fatty acids. The oils in flaxseeds can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store them in the freezer. Better yet, you can grind your own daily.

Chia is a gluten-free ancient grain that can be added to just about any food. Chia stabilizes blood sugars, manages the effects of diabetes, improves insulin sensitivity and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, blood pressure and high blood sugar after meals.

On a per gram basis, chia is touted to be:

L-glutamine is the most abundant amino acid in your body. In times of stress or increased metabolic demand, like after exercise, it is an especially important nutrient for energy and repair. Glutamine also maintains healthy integrity of your intestinal tract and enhances the protective mucosal lining, which helps ensure proper nutrient absorption while limiting the amount of toxins that can pass through your intestinal walls. If you have any form of digestive upset or irritation (like inflammatory bowel disease, heartburn, reflux, indigestion), aloe vera juice can enhance the protective mucous lining throughout your GI tract and also provide a soothing effect. I recommend L-Glutamine powder by Pure Encapsulations, available through our online store.

Naturally present in many foods, inositol improves the activity of serotonin in the brain. As a supplement, it is an excellent choice for alleviating anxiety, depression, cravings and for supporting nervous system health. New research also suggests this supplement can be helpful for fertility and polycystic ovarian syndrome. I add one to two scoops of a product called Cenitol from Metagenics (available online) in my daily smoothie, which is about 4-12 grams per day.

6 oz water (or 4oz water and 2oz Yogurt)

2 tbsp chia or flaxseed (ground)

1/3 cup berry blend

1 small banana

1 scoop whey protein Isolate

4-6 ice cubes

1 scoop cenitol (optional)

1 scoop L-glutamine powder (optional)

4 oz milk/soy milk/yogurt

2 oz water

1 small banana

2 tsp cocoa powder

½ tsp cinnamon

2 tbsp chia or flaxseed (ground)

1 scoop whey protein Isolate

4-6 ice cubes

1 scoop cenitol (optional)

1 scoop L-glutamine powder (optional)