On this Fit Friday, KY3 Fitness Partner Pamela Hernandez talked with Paul Adler about the benefits of certain types of tea. 

Here's what Pamela told us;

During the cold winter months there are two ways I keep warm: exercise and hot tea. But tea does more for the body than just keep it warm. It can help you feel better and be healthier.

There are basically two types of tea: those derived from the Camellia Sinensis plant (black, green, white, oolong or pu-erh) and herbal teas (herbal infusions). Unless otherwise indicated, all of the Camellia sinesis plant derived teas have caffeine.

Herbal teas general do not (yerba mate is an exception to this rule). Whole leaf teas are better quality than cut leaf. You'll find cut leaf in most tea bags so I recommend purchasing a tea strainer and go with whole leaf where possible. Not sure where to start with your tea sampling? Here are my top five teas for your good health.

Green tea gets a lot of credit as a fat burner. Its real benefit may be, however, in helping those with metabolic syndrome or type 2 diabetes. A recent meta analysis published in the American Journal of Clinical Nutrition showed green teas may have favorable effects on glucose control and insulin sensitivity. My favorite kind of green tea is jasmine. Try the Organic Jasmine Green fromSamovar Tea Lounge for a real treat.

Black tea does have caffeine but there is some evidence it can actually helplower blood pressure. A 2013 study published in the American Journal of Clinical Nutrition showed a reduction in systolic and diastolic blood pressure from consuming black tea daily. A chocolate black tea can also be a great way to satisfy a chocolate craving. I brought home the Chocolate Coconut tea from Maui Rainbow Tea after our fit adventure on the island of Maui. Divine!

Peppermint tea is an easy way to sooth an upset stomach. It can also be a useful tool in dealing with morning sickness during pregnancy. Look for a product that is 100% peppermint leaves. My own local health food store sells a peppermint tea in their bulk spice section. Check yours for the same.

Are you stressed out and having trouble sleeping? A cup of hot tea with herbs like chamomile or valerian can help. Plus the act of stopping, breathing and sipping tea can have it's own relaxing effect. In an exception to my tea bag rule, try Yogi Bedtime tea to help promote a better night's sleep.

Check out our other Fit Friday stories here.