Tue, 09 Feb 2016 Heno

-Subtitles

-Subtitles

-Hello and welcome to

-our Shrove Tuesday edition of Heno.

-It's Pancake Day.

-Catrin Thomas is here

-to make the perfect pancake for us.

-Welcome to the programme.

-Thank you.

-You've been very busy today.

-What makes the perfect pancake?

-The recipe is very simple

-with plain flour, milk and eggs.

-Pancakes are prepared today to

-use up any rich food before Lent.

-Shrove Tuesday

-is associated with Christianity.

-Some suggest it was originally

-a Pagan holiday to welcome spring.

-Children enjoy eating

-and flipping pancakes.

-Tonight's pancakes

-are suitable for adults.

-We have pancakes with cherries,

-kirsch and cream.

-There's a banana

-and salted caramel filling.

-That's a popular filling!

-There's also the traditional

-pancake with sugar and lemon.

-We look forward to sampling

-the pancakes during the programme.

-Also on the programme:

-Rhodri Davies meets a Carmarthen

-doctor transforming senior fitness.

-Do you fancy going

-to the Wales v Scotland game...

-..at the Principality Stadium

-on Saturday?

-A pair of tickets is up for grabs

-in our competition.

-Make a note of the number on screen

-and I'll reveal the question later.

-The actress and blogger,

-Emily Tucker is my studio guest.

-Welcome to the programme.

-Thank you.

-Your character

-in Pobol y Cwm is Sioned.

-She's currently involved

-in an interesting storyline.

-She's busy and causing trouble

-as usual!

-Thank you.

-A few weeks ago, The Times featured

-a 70-year-old from Carmarthenshire.

-He appeared on the front page

-and in a double page section.

-Dr Peter Herbert...

-..has discovered a new method

-of exercise for older people.

-Rhodri's visiting the University

-of Wales Trinity Saint David...

-..to see Peter at his work.

-When you reach 71 years old,

-you don't want to look like this.

-You want to look like this man!

-Generation of rugby players and

-supporters will remember Peter...

-..as the Wales and Scarlets

-fitness coach.

-However, you don't need to be

-of an international standard...

-..to benefit from his advice.

-I gave everything up apart from

-Peter's exercise, every five days.

-I wasn't doing

-any exercise in between...

-..but it still provided

-fantastic results.

-He's changed my life

-and the way I look at exercise.

-I'm the fittest I've ever been.

-People from various universities

-came to witness his research.

-They also proved that it's had

-a positive impact on me.

-It's transformed my fitness levels.

-Peter's plan

-is completely different.

-However, you must be fit and healthy

-to benefit from it.

-It can be painful...

-..but it does involve less exercise

-that will improve fitness levels.

-This research is unique in terms of

-the age range of the participants.

-They had two periods of exercising.

-During one period, they exercised

-according to the NHS guidelines.

-They did 150 minutes

-of moderate exercise every week.

-During the other period...

-..they did 30 seconds of intense

-training, six times in 20 minutes.

-The entire session lasts under

-20 minutes, once every five days.

-The desire to keep fit in his 70s

-reflects Peter's mindset.

-He's trained

-international rugby players...

-..and competed on a high level

-during his 50s and 60s.

-Three years ago, he underwent

-knee replacement surgery.

-To celebrate, he decided to cycle

-the 500m sprint in a velodrome.

-He competed against former Olympians

-from all over the world...

-..and came third.

-Athletes have been using

-high intensity exercise for years...

-..to get as fit

-as they possibly can be.

-Working with an ageing population

-has never been done before.

-We've shown that it is achievable

-and they can get superior results.

-We need to remember that high

-intensity training is strenuous.

-It's going to cause discomfort...

-..but if you want superior results

-in a time efficient manner...

-..then high intensity training

-is for you.

-It's all about

-the quality of training.

-If you work very hard

-for a short period of time...

-..you will see more benefits,

-as long as you take time to rest.

-Well done, boys!

-It doesn't make sense

-but the figures don't lie.

-This research has made the news

-all over the world.

-As we get older, the body changes.

-However, I'm happy that I've managed

-to slow down the ageing process.

-It's going to change the mindsets

-of people in their 50s, 60s and 70s.

-This isn't about taking it slow

-and not pushing yourself.

-Older people can work hard

-to reap the health rewards.

-Is it worth it

-and will this change lives?

-Yes, I'm 100 years old

-and look at me!

-My studio guest tonight

-is the actress, Emily Tucker.

-Welcome to the programme.

-Thank you.

-Emily plays Sioned in Pobol y Cwm.

-You've got a great storyline

-at the moment.

-It's all thanks to Angela's

-web of lies.

-We'll hear much more

-about the family's story.

-They're a very complicated family.

-My character has discovered

-that she's ill.

-This worries Angela

-as her lie might be revealed.

-You get fantastic storylines.

-Sioned is always in some kind

-of trouble.

-Pobol y Cwm is on air

-five days a week.

-We're very happy that it's returned

-to five nights per week.

-I've been with the programme

-for nearly eight years.

-I really enjoy it.

-Filming for Pobol y Cwm means

-you have less time in the gym.

-I don't think of my work in the gym

-as work!

-I enjoy going to the gym every day

-for an hour.

-You enjoy your food and put pictures

-of your creations on Instagram.

-I enjoy playing around with food.

-I have a very sweet tooth.

-I have to find ways of keeping fit

-whilst satisfying my sweet tooth.

-As a young girl, you performed

-with the Mark Jermin Stage School.

-I was used to the bright lights

-of the stage from a very young age.

-However, I was very vulnerable

-when on stage.

-What about the big screen?

-You nearly got a role

-in the High School Musical.

-I was close to getting a role

-in the third film.

-I was down to the final three.

-The film world doesn't entice me.

-I enjoy myself on Pobol y Cwm.

-Thank you, Emily.

-Next, we have our competition.

-Wales face Scotland on Saturday at

-the Principality Stadium in Cardiff.

-You can win a pair of tickets

-by answering this simple question:

-What is the traditional dish

-of Scotland?

-1) cawl, 2) curry, or 3) haggis?

-Call us with your answer

-on 08443 35 12 44.

-It's 5p a minute plus your telephone

-company's network access charge.

-Our phone lines close at 3.00pm

-on Wednesday 10 February.

-Entrants must be 18 and over.

-Don't call after the lines close

-as you may still be charged.

-Full terms and conditions

-are on our website, heno.tv

-Call us with your answer

-on 08443 35 12 44.

-Good luck to you all!

-Catrin is busy making pancakes

-in the kitchen.

-Remind us

-what ingredients are needed.

-I have 100g of plain flour

-that has been sieved.

-You also need eggs and milk.

-Whisk the ingredients together.

-You also make pancakes.

-Yes, I try to make healthy pancakes.

-I only use eggs and bananas

-in my pancakes.

-After the break,

-we meet Wales' cadet of the year.

-Georgia Mills is on her way

-to Buckingham Palace.

-See you in a few minutes.

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-Subtitles

-Welcome back.

-It's Shrove Tuesday

-and Catrin is flipping pancakes.

-Emily Tucker and myself

-can't wait to sample them.

-We're starving!

-I have 100g of plain flour

-that has been sieved.

-You also need two eggs and milk.

-Add two eggs that have been beaten

-and 300ml of milk.

-Whisk the ingredients together.

-It's very simple.

-You don't need a gadjet

-to mix the ingredients.

-Leave the batter

-to settle for 30 minutes.

-The starch will absorb the liquid

-and make the pancakes lighter.

-Some people leave the batter

-to settle overnight.

-There's no need to leave it

-that long as 30 minutes is enough.

-It's convenient to make things

-the night before.

-You're organised

-but you don't have children yet!

-Heat the frying pan

-to a medium heat.

-Use a little of the mixture

-to test if the pan is hot enough.

-Bubbles will develop on the batter.

-I would use more batter

-than you used.

-We're making luxurious ones

-so I've kept them very thin.

-How do you know when to flip them?

-They need around 30 seconds

-on each side.

-Yours look like shop-purchased

-pancakes.

-Sprinkle the pancake with some

-sugar and lemon before serving.

-You can add flavours

-to your pancakes.

-I have a pancake

-with kirsch cherries and sugar.

-There's also a salted caramel

-and banana pancake.

-Children enjoy Nutella pancakes.

-Savoury pancakes can be filled

-with chorizo and red peppers.

-There's also cheese

-in the savoury one.

-The savoury pancake

-sounds wonderful.

-I eat lots of feta cheese.

-Roll the pancake

-with the fillings inside.

-You can sample the cherry pancake.

-How many pancakes

-have you made today?

-I think I've made around 100!

-The first pancake never

-turns out right so I always eat it!

-Thank you, Catrin.

-A young girl has spent

-her spare time volunteering...

-..for the St Johns Ambulance

-in Ammanford and Carmarthen.

-Dyffryn Amman Sixth Form pupil,

-Georgia Mills...

-..recently won Cadet of the Year.

-Following her success, Georgia will

-represent the St Johns Ambulance...

-..in a number of events

-across Wales.

-Our cameras have been

-to congratulate Georgia.

-I was very fortunate to be awarded

-Cadet of the Year 2016 in Wales...

-..having participated

-in a weekend of competitions.

-The winner

-was revealed on the Sunday.

-In 2016, I'll be involved in events

-around Wales and possibly in London.

-The St John Ambulance

-means a lot to me.

-I've met a lot of friends

-and built up my confidence.

-At first, I wanted it on my CV

-as I want to be a doctor.

-But after a month, I started to

-enjoy and make a lot of friends.

-I'm a corporal in Carmarthen

-so I've got an important role.

-The St Johns Ambulance

-isn't just for Christian Aid.

-St John also includes

-the Grande Prairie Scheme.

-We learn about fire

-and radio communications.

-You can win Cadet of the Year

-and get involved with courses.

-It's set to be an exciting year

-as I represent cadets across Wales.

-It will be a momentous

-and enjoyable year.

-Congratulations to Georgia.

-Today is Safer Internet Day.

-Ysgol y Preseli was awarded

-a national prize this morning...

-..for their work on an app

-to help children be safe online.

-Our cameras visited the school

-to find out more.

-The app is called

-My Username Generator.

-Its aim is to come up with safe,

-simple and memorable usernames.

-An increasing number of pupils

-are using social networking sites.

-Therefore, it's vital that schools

-educate them about internet safety.

-My role within the design process...

-..was to use group ideas...

-..and write a code

-that would work on an iPad.

-My role involved designing the app

-and come up with the initial idea.

-We aim to train pupils to recognise

-the risks that can be found online.

-When we train them to limit

-the risks they take online...

-..they have strategies in place

-to be resilient internet users.

-It raises awareness of the

-importance of internet safety.

-We're very proud

-that we've won this national award.

-It sends out an important message

-to pupils and adults alike.

-You must be careful online

-and use the correct safety settings.

-It's a message to everyone

-within the education sector.

-Congratulations to them.

-If you don't know by now,

-then where have you been?

-Every Wednesday night on Heno,

-we play our quiz Fancy A Fortune?

-A jackpot of 1,000 has been won

-for three consecutive weeks.

-There's no wonder everyone

-is talking about Fancy A Fortune?

-Roll VT!

-# Fancy A Fortune? #

-Hello!

-Fancy A Fortune?

-Someone won 1,000 last week!

-Goodness me!

-Imagine winning 1,000.

-Well! 1,000. Congratulations.

-# Fancy A Fortune? #

-Another viewer has won 1,000.

-Another viewer has won 1,000.

-

-1,000?

-You've won 1,000!

-You've won 1,000!

-

-I've never seen so much money!

-Let's try and win 1,000.

-Pick up the phone to compete

-as I won 1,000.

-I'll have to give it a go.

-It's ringing.

-Compete every Wednesday night

-as it only takes one phonecall.

-I've won 1,000!

-I've won 1,000!

-

-Fancy A Fortune? 1,000!

-Thank you so much.

-I like Fancy A Fortune?

-You win by picking up the phone.

-I don't leave the house on Wednesday

-in case I get the phonecall!

-# Fancy A Fortune? #

-Don't forget to enter!

-Catrin Thomas has been working hard

-in the kitchen to prepare pancakes.

-The actress, Emily Tucker

-is here to sample the pancakes.

-My spoon is at the ready!

-We have a flipping contest next.

-I'm not very good at this!

-Let's go!

-That wasn't too bad.

-It's my turn.

-After all that hard work,

-it's time to sample them.

-What's in this?

-This is like a pudding.

-There's cherries in this pancake.

-You could serve it with ice cream.

-Which ones

-are the most popular pancakes?

-People love the traditional pancake

-with sugar and lemon juice.

-My son had some salted caramel sauce

-with the lemon juice and sugar.

-These are lovely.

-That's it from us tonight.

-It's time for us to enjoy our

-pancakes before heading home.

-Llinos is here tomorrow at 7.00pm.

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