0:00:01 > 0:00:03- Subtitles
0:00:07 > 0:00:09- Subtitles
0:00:18 > 0:00:23- Hello and welcome to the first - Friday edition of Heno for 2016.
0:00:23 > 0:00:31- It's cold and miserable so snuggle - up with us for the coming hour.
0:00:31 > 0:00:35- Are you like the 98% - of the population...
0:00:35 > 0:00:47- ..who made a New Year's resolution - to eat healthily and exercise, Elin?
0:00:49 > 0:00:55- I'll see how it goes.
0:00:56 > 0:00:58- I'm desperate for chocolate!
0:00:58 > 0:01:02- Owain Gwynedd is in the ideal - location to give us some advice.
0:01:03 > 0:01:08- I'm at the Iechyd Da fitness centre - for advice from trainer Cadi Fon...
0:01:08 > 0:01:14- ..to start the new year - feeling fit and healthy.
0:01:18 > 0:01:21- Hello, I'm Cath Ayers - and I play Angharad Wynne...
0:01:21 > 0:01:25- ..in the new S4C drama, Byw Celwydd.
0:01:25 > 0:01:29- Tonight, you can go - behind the scenes of the series.
0:01:29 > 0:01:33- We're joined by Branwen Cennard, - the producer of Byw Celwydd.
0:01:33 > 0:01:35- Welcome to the programme.
0:01:36 > 0:01:40- Thank you.
0:01:40 > 0:01:44- We'll chat later in the programme.
0:01:44 > 0:01:48- This year sees Euro 2016 so we hear - from a player in the Welsh squad.
0:01:48 > 0:01:52- It's the Nantlle Vale goalkeeper, - Owain Fon Williams.
0:01:52 > 0:01:55- I've got useful advice - on how you can eat healthily...
0:01:56 > 0:01:59- ..without going through - too much rigmarole.
0:02:00 > 0:02:05- We close the programme in style with - music from a relatively new duo...
0:02:05 > 0:02:10- ..called Fi a Fo.
0:02:10 > 0:02:18- First, we return to Owain Gwynedd - who's decked out in his lycra.
0:02:18 > 0:02:23- Unfortunately for you, - there isn't any lycra in sight.
0:02:23 > 0:02:28- You wanted to see me in lycra but - fortunately for me it doesn't fit.
0:02:28 > 0:02:32- I'm at the Iechyd Da fitness centre - in central Cardiff with Cadi Fon...
0:02:32 > 0:02:40- ..who has tips on how to start the - new year feeling fit and healthy.
0:02:40 > 0:02:45- Getting fit and healthy is a feat - but where do you start?
0:02:45 > 0:02:50- Beginners should start - with some simple walking.
0:02:50 > 0:03:01- Take a stroll to work or to the shop - and swap the lift for the staircase.
0:03:01 > 0:03:06- Small changes like this can make - a massive difference at the start.
0:03:06 > 0:03:13- A t-shirt, shorts and trainers - are essential attire for a workout.
0:03:13 > 0:03:19- But Cadi's cast her eye over the - latest fitness fashion for women.
0:03:25 > 0:03:29- It's a new year and a lot of people - have made resolutions.
0:03:29 > 0:03:36- It's a great time to get fit - after overindulging over Christmas.
0:03:42 > 0:03:47- It's important to be comfortable.
0:03:47 > 0:03:53- Designer labels are irrelevant - as it needs to suit your body.
0:03:53 > 0:03:58- This outfit is from Marks - and Spencer and very comfortable.
0:03:58 > 0:04:03- They are stretchy - and reasonably priced.
0:04:03 > 0:04:07- The coat is a bit more expensive - and by North Face.
0:04:07 > 0:04:11- One great tip for those - who are a size 8 or 10...
0:04:11 > 0:04:19- ..is to buy the child's version - as it's half the price!
0:04:19 > 0:04:26- Fitness ware is everywhere so - there's no excuse not to find it.
0:04:26 > 0:04:30- These pieces are cheap - and comfortable from a supermarket.
0:04:30 > 0:04:37- They are too thin for the outdoors - but ideal for the gym.
0:04:37 > 0:04:47- The coat was light and warm - and ideal for running or walking.
0:04:47 > 0:04:54- It's important to invest - in a decent pair of trainers.
0:04:54 > 0:04:59- Your local sports shop will have an - advisor who can give you advice...
0:04:59 > 0:05:03- ..to buy a trainer - to suit your shape and needs.
0:05:04 > 0:05:11- This is ideal for exercising in a - gym or attending fitness classes.
0:05:11 > 0:05:18- I wouldn't opt for this one - as you could get an injury.
0:05:18 > 0:05:24- It lacks support - and any cushioning.
0:05:25 > 0:05:32- Fans of sports labels should look at - this outfit as it's comfortable.
0:05:32 > 0:05:38- Coats for outdoor running should be - lightweight and waterproof.
0:05:38 > 0:05:41- It isn't suitable for climbing - a mountain in the rain...
0:05:41 > 0:05:46- ..but it's perfect for running.
0:05:46 > 0:05:53- Those going out for a run should - stay safe with a reflective coat...
0:05:53 > 0:05:58- ..and stay warm - with plenty of layers and gloves.
0:05:58 > 0:06:06- Whatever you choose to wear, - it's important to remain active...
0:06:06 > 0:06:12- ..and give 100% to your training - to improve your fitness and health.
0:06:14 > 0:06:17- Yes, lycra is the way forward!
0:06:17 > 0:06:21- Do you best and you're sure - to reap the benefits.
0:06:22 > 0:06:28- I'm joined by Niamh who has got an - ambition for 2016 but what is it?
0:06:28 > 0:06:31- I want to tone up - and be more active.
0:06:31 > 0:06:34- How does someone do that, Cadi?
0:06:34 > 0:06:38- Niamh is a student so doesn't have - a lot of time or money.
0:06:39 > 0:06:44- She's got plenty of money - and is just lazy!
0:06:44 > 0:06:49- I thought Niamh could exercise - at home using her bodyweight.
0:06:49 > 0:06:53- She could do all sorts of things...
0:06:54 > 0:06:59- ..but I want to show her the plank - that works your core.
0:06:59 > 0:07:06- Niamh can rest on her elbows, raise - the knees and hold that position.
0:07:06 > 0:07:11- Keep the midriff tight - and breathe normally for 30 seconds.
0:07:11 > 0:07:14- And that is how you work the core.
0:07:14 > 0:07:18- Niamh can do that - whilst we turn to Emma.
0:07:18 > 0:07:22- What are you trying to achieve - over the coming year?
0:07:22 > 0:07:26- I want to lose weight and hope - it makes me feel better in myself.
0:07:26 > 0:07:30- A lot of people want that - so how do we go about it?
0:07:30 > 0:07:36- Exercising itself will make you - feel better due to the endorphins.
0:07:37 > 0:07:41- Weight lifting is one of the - best ways to help you lose weight.
0:07:42 > 0:07:45- People think they should do cardio - but weight lifting is best.
0:07:46 > 0:07:48- Do you do any weight lifting?
0:07:48 > 0:07:50- Do you do any weight lifting?- - I will from now on.
0:07:50 > 0:07:53- What weights does she need?
0:07:53 > 0:07:58- We'll start with a 6kg weight - so bend your knees to pick it up.
0:07:58 > 0:08:01- I'll help you and take the big one!
0:08:02 > 0:08:06- One of the movements - will involve squats.
0:08:06 > 0:08:11- Stick out your bottom, go down - and push the weight to the ceiling.
0:08:11 > 0:08:16- You need to do 12 of these.
0:08:16 > 0:08:19- Two is enough for me!
0:08:19 > 0:08:24- I'll let you carry on because I know - that Cadi has a challenge for me.
0:08:24 > 0:08:30- It's just a small challenge - and I want you to do 100 burpees.
0:08:31 > 0:08:34- Burpees are difficult - and 100 is a lot!
0:08:34 > 0:08:38- I'll hand back to the studio and - know you're happy to see me suffer.
0:08:38 > 0:08:41- One!
0:08:46 > 0:08:50- He's showing off!
0:08:51 > 0:08:56- Well done to him.
0:08:56 > 0:08:59- Are you a fan of keeping fit, - Branwen?
0:08:59 > 0:09:08- I do enjoy keeping fit.
0:09:08 > 0:09:15- At school, I was always excused - from sports lessons.
0:09:15 > 0:09:22- However, I love swimming and yoga.
0:09:22 > 0:09:28- Nia Ceidiog teaches me yoga.
0:09:28 > 0:09:38- It's great for my mind and body.
0:09:38 > 0:09:40- I've found it great for my busy - life.
0:09:41 > 0:09:43- I tried yoga once.
0:09:43 > 0:09:47- It didn't last very long!
0:09:48 > 0:09:52- Thanks to Ysgol Plasmawr - for sending us a photograph...
0:09:52 > 0:09:55- ..of the pupils shaving their heads.
0:09:56 > 0:09:59- They raised 800 for Macmillan - so a huge congratulations to them.
0:10:00 > 0:10:03- After the break, you can join me - as I went behind the scenes...
0:10:03 > 0:10:08- ..of the new S4C political drama, - Byw Celwydd.
0:10:09 > 0:10:13- We'll also chat with the producer - of that series, Branwen Cennard.
0:10:13 > 0:10:16- Join us in a few minutes.
0:10:17 > 0:10:18- .
0:10:22 > 0:10:24- Subtitles
0:10:27 > 0:10:30- Welcome back.
0:10:30 > 0:10:36- We're joined by the producer - of Byw Celwydd, the new S4C drama.
0:10:36 > 0:10:39- Before we chat with Branwen...
0:10:39 > 0:10:44- ..I was lucky enough to go behind - the scenes of the series...
0:10:44 > 0:10:47- ..and this is what I found.
0:10:48 > 0:10:52- Today, the cast and crew - of the new S4C drama, Byw Celwydd...
0:10:52 > 0:10:56- ..are filming at the Cardiff - and Vale sixth form college.
0:10:57 > 0:11:01- There's a lot of people pretending - to be important and wearing suits...
0:11:01 > 0:11:05- ..but they are living a lie!
0:11:06 > 0:11:11- The political and journalistic - worlds meet in this drama.
0:11:11 > 0:11:13- It's set in the National Assembly...
0:11:13 > 0:11:20- ..so there's plenty of conflict, - excitement and a few secrets.
0:11:20 > 0:11:25- It's brought to life - by a strong cast of familiar faces.
0:11:25 > 0:11:30- I play Angharad Wynne, the - political editor for the Welsh news.
0:11:30 > 0:11:35- She follows the political stories - in the series but is living a lie...
0:11:35 > 0:11:42- ..and comes face to face - with her past in the first episode.
0:11:42 > 0:11:47- We don't reveal her secret - until later in the series...
0:11:48 > 0:11:53- ..so I hope it excites the viewers.
0:11:54 > 0:12:03- I play Lowri Ogwen Jones, a special - advisor for the Democrats or a SpAd.
0:12:03 > 0:12:08- I play Tom Ogwen Jones, - Lowri's husband...
0:12:08 > 0:12:13- ..and I'm the face of the - Welsh national news channel.
0:12:14 > 0:12:19- I play Dylan Williams - who is a Lib Dem.
0:12:19 > 0:12:28- He's married to Catrin, played by - Eiry Thomas and they have a secret.
0:12:28 > 0:12:38- I play Harri James, an advisor to - the leader of the national party.
0:12:38 > 0:12:41- Every character has an important - role and has their own problems...
0:12:42 > 0:12:48- ..but all the actors had one thing - in common during the filming.
0:12:48 > 0:12:51- It's really quick - and there's a lot to do.
0:12:51 > 0:13:00- The script is full of political - jargon that most know nothing about.
0:13:00 > 0:13:05- My family and friends know that - I don't understand politics.
0:13:05 > 0:13:12- As the political editor, I have to - know the policies of every party.
0:13:12 > 0:13:17- I did a degree in politics - before entering acting.
0:13:18 > 0:13:22- It means I know the nature of the - political world in Cardiff Bay...
0:13:22 > 0:13:28- ..but the journalistic aspect - is totally new for me.
0:13:28 > 0:13:34- It's difficult to make - the political jargon sound natural.
0:13:35 > 0:13:40- I had to use a dictionary to find - the meaning of some of the words.
0:13:40 > 0:13:42- The nationalists will want the same.
0:13:42 > 0:13:44- The nationalists will want the same.- - Hold on a minute.
0:13:45 > 0:13:48- There's a lot of stories and lies - for all the characters...
0:13:48 > 0:13:57- ..especially for us as a couple - in the drama.
0:13:57 > 0:14:02- S4C hasn't had - a political drama before.
0:14:02 > 0:14:05- Someone in work - is making a documentary.
0:14:06 > 0:14:11- The audience of Byw Celwydd - isn't going to be spoon-fed.
0:14:11 > 0:14:17- You need to concentrate - and pay attention to the events.
0:14:17 > 0:14:22- I think it's a great way - to challenge the audience.
0:14:22 > 0:14:26- Go after him and ask him - who he's sleeping with these days.
0:14:27 > 0:14:29- What came over you?
0:14:29 > 0:14:31- What came over you?- - It was you.
0:14:35 > 0:14:41- Branwen Cennard is the producer - of the series, Byw Celwydd.
0:14:41 > 0:14:52- Congratulations on the drama.
0:14:52 > 0:14:57- I enjoyed the first episode - that aired on Sunday.
0:14:57 > 0:15:04- What's the response been like - following episode one?
0:15:05 > 0:15:07- We've had a great response.
0:15:09 > 0:15:13- We've had a great response.
0:15:14 > 0:15:18- I can't believe how many people - have spoken about it.
0:15:19 > 0:15:21- Teulu was broadcast five years ago.
0:15:21 > 0:15:24- Twitter wasn't as popular - at the time.
0:15:24 > 0:15:36- However, I saw a lot of messages - on Twitter...
0:15:36 > 0:15:44- ..on Sunday as the programme - was aired.
0:15:45 > 0:15:54- We started working on this series...
0:15:54 > 0:16:02- ..two years ago.
0:16:02 > 0:16:12- It was prior to the Scottish - elections and General Election.
0:16:12 > 0:16:15- it's important to note that this - is a drama.
0:16:16 > 0:16:28- It isn't a documentary!
0:16:30 > 0:16:40- It's total fiction.
0:16:40 > 0:16:44- We can do what we like - with this series.
0:16:44 > 0:16:55- You filmed a lot - in the Welsh Assembly.
0:16:55 > 0:17:02- How did you Germany permission to do - this?
0:17:02 > 0:17:07- We entered discussions - with the National Assembly...
0:17:07 > 0:17:11- ..about using the building.
0:17:12 > 0:17:15- James Bond wanted to use - the chamber for their film...
0:17:15 > 0:17:19- ..but were refused.
0:17:19 > 0:17:31- We didn't want to do that.
0:17:38 > 0:17:44- This meant it was easier for us - to use the area.
0:17:44 > 0:17:51- How much co-working has been - between you and the politicians?
0:17:51 > 0:17:58- I started working on this series - by myself two years.
0:17:58 > 0:18:08- I got to speak to an array - of politicians and journalists...
0:18:08 > 0:18:14- ..from all sorts of backgrounds - and parties.
0:18:15 > 0:18:19- This is a drama about people.
0:18:19 > 0:18:26- We do have two advisors - on the series.
0:18:26 > 0:18:35- They keep us on the right track.
0:18:35 > 0:18:40- It ensures we're fair to all the - parties in our series.
0:18:40 > 0:18:46- You have succeeded to do this.
0:18:46 > 0:18:50- After the break, we chat - with the musical duo, Fi a Fo.
0:18:50 > 0:18:55- We've already had tips - on exercising in the new year.
0:18:55 > 0:19:01- In a moment, Alison Huw - has advice on healthy eating.
0:19:01 > 0:19:06- On Sunday, there's a Plygain service - at Llanfihangel-yng-Ngwynfa.
0:19:06 > 0:19:13- It starts at 6.30pm and all parties - are welcome at the event.
0:19:14 > 0:19:19- Let's hear about more your events - in our Friday night Calendar.
0:19:27 > 0:19:30- The Plygain service at - St Twrog's Church in Llanddarog...
0:19:30 > 0:19:40- ..is held on Sunday at 5.00pm - and all are welcome.
0:19:40 > 0:19:42- What are you doing on Sunday night?
0:19:43 > 0:19:46- If you're in London, - join us in Jewin Chapel at 6.00pm.
0:19:46 > 0:19:53- Our Plygain service has promising - and professional singers.
0:19:53 > 0:19:57- There's also cheese and wine - in the vestry after the service.
0:19:57 > 0:20:05- There's nothing better to do - on a cold, wet January night.
0:20:06 > 0:20:09- I'm in the tranquillity - of Venue Cymru...
0:20:10 > 0:20:16- ..but tomorrow and Sunday, it'll be - full of children and young people...
0:20:16 > 0:20:23- ..for the seventh year of staging - activities to inspire and entertain.
0:20:23 > 0:20:29- There's Mr Phormula, - Cyw, Only Boys Aloud...
0:20:29 > 0:20:40- ..and we hope to see you too - between 10.00am and 4.30pm.
0:20:40 > 0:20:45- The Farmers Union of Wales has a - bingo night on Tuesday 12 January...
0:20:45 > 0:20:49- ..at 7.30pm at The Talardd - in Llanllwni.
0:20:49 > 0:20:54- Proceeds go to the British Heart - Foundation and all are welcome.
0:20:57 > 0:20:57- .
0:21:03 > 0:21:05- Subtitles
0:21:09 > 0:21:12- Welcome back.
0:21:12 > 0:21:17- Our musical guests tonight are the - young duo from North Wales, Fi a Fo.
0:21:18 > 0:21:20- Fi a Fo is a relatively new duo.
0:21:21 > 0:21:23- They are Mali Llyfni and Rhys Jones.
0:21:23 > 0:21:28- Welcome to you both.
0:21:28 > 0:21:33- One of you is from Anglesey and - the other is from Nantlle Valley.
0:21:34 > 0:21:46- How on earth did you meet - to form the group?
0:21:50 > 0:21:53- It's quite a funny story.
0:21:53 > 0:21:57- We went on a course in Germany.
0:21:57 > 0:22:00- We met there.
0:22:01 > 0:22:09- It happened there.
0:22:09 > 0:22:18- The National Assembly - was funding a scheme...
0:22:18 > 0:22:29- ..to bring the youth of - Europe together.
0:22:29 > 0:22:32- We spent a week in Germany.
0:22:32 > 0:22:36- We've already had success.
0:22:36 > 0:22:44- Our songs are being played - on Radio Cymru...
0:22:44 > 0:22:53- ..and we've been nominated - for a Y Selar award.
0:22:53 > 0:23:01- You have been nominated - as Best Band of 2015.
0:23:01 > 0:23:06- Yes, we've been nominated - for the best band.
0:23:06 > 0:23:10- There's still a week left to vote.
0:23:10 > 0:23:13- We haven't released - anything officially yet.
0:23:13 > 0:23:25- We don't have a label.
0:23:26 > 0:23:30- We'd like to make an EP.
0:23:30 > 0:23:33- You will have release material - if you win this award.
0:23:33 > 0:23:43- We've got so many ideas.
0:23:43 > 0:23:46- How would you describe - your style of music?
0:23:47 > 0:23:52- Our style has changed a lot.
0:23:52 > 0:24:04- The new single is more rocky.
0:24:04 > 0:24:07- We're still experimenting - with sounds.
0:24:07 > 0:24:11- There's no rush to do that.
0:24:11 > 0:24:18- Mali, we have seen you - on Prynhawn Da.
0:24:18 > 0:24:21- Rhys is playing the guitar for me.
0:24:21 > 0:24:25- Have you ever considered how - a visually-impaired person...
0:24:25 > 0:24:28- ..is able to choose - their food from a menu?
0:24:28 > 0:24:31- Today, some restaurants - offer menus in Braille.
0:24:31 > 0:24:35- Dylan's in Menai Bridge is the - latest restaurant to offer it...
0:24:35 > 0:24:38- ..all thanks to - a special Anglesey starlet.
0:24:38 > 0:24:41- Gerallt went to meet here.
0:24:41 > 0:24:44- Every public building has facilities - for the disabled.
0:24:45 > 0:24:52- Dylan's Restaurant differs from the - norm as it has a menu in Braille.
0:24:52 > 0:24:56- The Braille menu was compiled by - twelve-year-old Angharad Rhodes.
0:24:56 > 0:25:03- Angharad's sight defect was detected - when she was a fortnight old.
0:25:03 > 0:25:08- She's registered as blind - but still leads a busy life.
0:25:08 > 0:25:11- That includes her - starring role with CBeebies...
0:25:11 > 0:25:16- ..as well as helping Dylan's - Restaurant with its Braille menu.
0:25:16 > 0:25:22- Snuggle up with Fudge and make - your own stories about shadows.
0:25:22 > 0:25:26- I know you as Angharad Rhodes...
0:25:27 > 0:25:29- ..but viewers of CBeebies - know you by a different name.
0:25:30 > 0:25:32- Yes, from Melody.
0:25:32 > 0:25:37- What does Melody do on CBeebies?
0:25:37 > 0:25:43- She introduces classical music - to young children.
0:25:43 > 0:25:46- Do you enjoy working on CBeebies?
0:25:46 > 0:25:49- Do you enjoy working on CBeebies?- - Yes, I love it.
0:25:49 > 0:25:53- You helped Dylan's to produce a menu - in Braille.
0:25:54 > 0:25:57- Tell me about the machine you used.
0:25:57 > 0:26:00- It has six keys.
0:26:00 > 0:26:04- What are the languages you use for - those keys on the Braille machine?
0:26:05 > 0:26:16- There's English, French, Welsh, - mathematics, music and science.
0:26:16 > 0:26:21- You made the menu for Dylan's - but you have done others too.
0:26:21 > 0:26:27- I've helped an Indian restaurant - and other Anglesey restaurants...
0:26:27 > 0:26:31- ..and Liverpool too.
0:26:31 > 0:26:33- Who helped you with the menu - for Dylan's?
0:26:34 > 0:26:36- It was Mam and Natalie.
0:26:36 > 0:26:39- You're good friends with Natalie.
0:26:39 > 0:26:45- You're good friends with Natalie.- - Good, good, good, good, good!
0:26:45 > 0:26:51- Angharad is a special young lady - and you're very good friends.
0:26:51 > 0:27:00- Yes, and I got to know Angharad - as she comes here with her family.
0:27:00 > 0:27:05- ..so she tries to answer the phone - from time to time.
0:27:06 > 0:27:10- She volunteered to do a Braille menu - and it took her nine days.
0:27:10 > 0:27:14- What do your other customers - at Dylan's think about this?
0:27:14 > 0:27:16- They are all shocked.
0:27:16 > 0:27:22- Everyone is interested - in the way she compiled the menu.
0:27:23 > 0:27:34- They like seeing a Braille menu - that can be read by children too.
0:27:35 > 0:27:41- This is the menu - so can you tell me about the meals?
0:27:41 > 0:27:45- Dylan's mussels.
0:27:45 > 0:27:49- I'd love to have those - but what would you like?
0:27:49 > 0:28:01- I like tacos, bread and chips.
0:28:03 > 0:28:09- We want to send her our best wishes - and hope she comes here and has fun.
0:28:09 > 0:28:15- She might even train as - an assistant manager - who knows?!
0:28:18 > 0:28:22- Who'd have thought such a young star - lived on Anglesey...
0:28:22 > 0:28:28- ..with a series of her own - on CBeebies?
0:28:29 > 0:28:32- Next, we swap eating out - for eating healthily.
0:28:32 > 0:28:37- Our food expert, Alison Huw - is here with a few tips for us.
0:28:37 > 0:28:49- Welcome to Heno.
0:28:54 > 0:28:59- Elin tweeted a picture - of her eating healthily.
0:28:59 > 0:29:05- We've all over-indulged - during the Christmas period.
0:29:05 > 0:29:08- Everybody wants to eat well.
0:29:09 > 0:29:14- I hope these utensils - will help you...
0:29:14 > 0:29:19- ..so that you can enjoy eating - more fruit and vegetables...
0:29:19 > 0:29:23- ..in your diet.
0:29:23 > 0:29:30- These are all colourful and tasty.
0:29:30 > 0:29:34- Where shall we start?
0:29:34 > 0:29:46- We start with a spiralizer.
0:29:52 > 0:29:58- This is a great way to avoid eating - too much pasta.
0:29:58 > 0:30:05- You can eat this courgette raw...
0:30:05 > 0:30:17- ..or cook it as if it was pasta...
0:30:17 > 0:30:25- ..and serve it with pesto.
0:30:25 > 0:30:37- My husband is fed up - of the spiralizer.
0:30:39 > 0:30:43- You can even use this for fruit.
0:30:43 > 0:30:50- It's also a great way to get the - little ones in eating vegetables.
0:30:50 > 0:30:54- Yes, you can get curls of carrots.
0:30:54 > 0:30:58- It's about 20-30.
0:30:58 > 0:31:01- You can find something cheaper.
0:31:02 > 0:31:14- There's a sharp peeler.
0:31:19 > 0:31:27- There's also the NutriBullet.
0:31:27 > 0:31:35- A lot of people make - a green smoothie.
0:31:36 > 0:31:48- I make and drink a green smoothie - every day.
0:31:54 > 0:32:06- You can use it to make sauces - and even a banana ice cream.
0:32:06 > 0:32:15- It only takes a matter of seconds.
0:32:15 > 0:32:19- Place it in a bowl and - you can see the texture.
0:32:19 > 0:32:27- It's quite creamy.
0:32:28 > 0:32:32- It's also about portion size too.
0:32:32 > 0:32:39- Plate size is also important.
0:32:40 > 0:32:44- Use a small bowl as opposed - to using a massive plate.
0:32:44 > 0:32:47- This is delicious!
0:32:48 > 0:32:50- After the break...
0:32:50 > 0:32:54- ..we chat to the Nantlle Valley - goalkeeper, Owain Fon Williams.
0:32:55 > 0:33:01- Llinos and Elin are warm inside - whilst I'm outside in the cold.
0:33:02 > 0:33:09- I'll tell you why the weather - has turned chilly and dramatic.
0:33:09 > 0:33:12- See you in few minutes.
0:33:12 > 0:33:13- .
0:33:19 > 0:33:21- Subtitles
0:33:24 > 0:33:26- Welcome back.
0:33:26 > 0:33:30- It's time to welcome Yvonne - back into the studio.
0:33:30 > 0:33:32- What's going on, Yvonne?
0:33:32 > 0:33:35- I want to wear a hat, scarf - and gloves at this time of year...
0:33:35 > 0:33:41- ..but I've been using - my umbrella for weeks!
0:33:41 > 0:33:47- Yes, that's true.
0:33:47 > 0:33:50- Next week, the cold weather comes - in.
0:33:50 > 0:33:54- We've been to meet people from - across Wales who record the weather.
0:33:58 > 0:34:04- I've been recording the rainfall in - the area of Llangadfan for 25 years.
0:34:04 > 0:34:10- Apart from last year, 2005 saw one - of the wettest Decembers on record.
0:34:10 > 0:34:16- We had over a foot of rain which is - 12.4 inches and broke all records.
0:34:16 > 0:34:20- The school at Tirdeunaw has studied - the weather for three years.
0:34:20 > 0:34:25- We started recording the weather - on a daily basis with the children.
0:34:25 > 0:34:28- The children - use our weather station...
0:34:28 > 0:34:37- ..that sends data to the monitor - and the children record the data.
0:34:37 > 0:34:40- We're the weather officers.
0:34:41 > 0:34:45- You can measure the direction - of the wind thanks to the vane.
0:34:45 > 0:34:50- We've noticed that - there's a lot of rain in Swansea.
0:34:50 > 0:34:57- It rained every day from 2 November - to the end of the year...
0:34:57 > 0:35:02- ..so the land is saturated and - our rivers and trenches are full.
0:35:02 > 0:35:06- There's a saying of - "the water runs into the hollow."
0:35:06 > 0:35:09- Unfortunately, the homes - in the hollow were affected.
0:35:10 > 0:35:15- What do we use - to measure temperature?
0:35:15 > 0:35:19- The weather station sends us - information about temperature...
0:35:19 > 0:35:22- ..wind speed and direction - and rainfall.
0:35:22 > 0:35:29- You can measure rainfall - with the funnel.
0:35:29 > 0:35:34- We learn about the way the weather - can affect those around the world.
0:35:34 > 0:35:40- It hasn't rained today and - that's the first time in two months.
0:35:41 > 0:35:46- There's been predictions of - a harsh winter and a mild winter.
0:35:46 > 0:35:51- You cannot predict the weather - properly for more than five days...
0:35:51 > 0:35:58- ..but the problems arise - with climate change.
0:35:58 > 0:36:05- Everyone who lives on this planet - is responsible for climate change.
0:36:27 > 0:36:37- The weather at the moment - is terrible.
0:36:37 > 0:36:42- Yes, it's been terrible recently.
0:36:43 > 0:36:52- Climate change - is the reason for this.
0:36:52 > 0:37:04- December was the wettest - and mildest on record.
0:37:07 > 0:37:16- It's the El Nino.
0:37:17 > 0:37:29- This is at its height in the winter.
0:37:30 > 0:37:34- This could have caused - an array of extreme weather...
0:37:34 > 0:37:42- ..across the world.
0:37:42 > 0:37:54- There has been an array - of weather across the world.
0:37:54 > 0:37:58- The jet stream is also a - cause for all the rain.
0:37:58 > 0:38:10- It's very high in the air.
0:38:10 > 0:38:21- It tends to draw the cold weather - from the Arctic.
0:38:21 > 0:38:29- However, it brought warm weather - in December.
0:38:29 > 0:38:38- The weekend is going to be wet again - and cold.
0:38:38 > 0:38:43- Llinos will need her gloves - next week.
0:38:43 > 0:38:49- Keep an eye out for our updates.
0:38:49 > 0:38:56- You can contact us by post, email or - via our Facebook and Twitter pages.
0:38:56 > 0:39:03- Does the weather affect you when - you are filming dramas, Branwen?
0:39:03 > 0:39:10- The weather can be very problematic.
0:39:10 > 0:39:22- You might have to change - your schedule for the day.
0:39:24 > 0:39:26- In Cardiff Bay, it was - a problem to see the sunshine.
0:39:27 > 0:39:30- It attracted all the crowds.
0:39:30 > 0:39:34- What's your French like, Llinos?
0:39:34 > 0:39:36- Tres bien!
0:39:36 > 0:39:39- We need to polish our French...
0:39:39 > 0:39:43- ..as our national football team - are our their way to the Euro 2016.
0:39:43 > 0:39:47- One of the team's faithful players - is the Nantlle Valley goalkeeper...
0:39:47 > 0:39:51- ..Owain Fon Williams.
0:39:51 > 0:39:58- On 13 November 2015, Owain won his - first cap in front of 30,000 fans.
0:39:58 > 0:40:06- We marked this milestone by visiting - where it all started for the player.
0:40:24 > 0:40:29- This is where all my dreams started - about playing for my country.
0:40:30 > 0:40:34- You automatically want to represent - Wales if you're born a Welshman.
0:40:34 > 0:40:37- Owain Fon Williams.
0:40:37 > 0:40:41- The Northwalian gets his chance.
0:40:41 > 0:40:46- It was after the game that it sank - in I'd won my first cap for Wales.
0:40:46 > 0:40:52- It was an incredible feeling - and one that I'll never forget.
0:40:53 > 0:40:57- Owain has been part of - the Welsh squad for six years...
0:40:57 > 0:41:02- ..from when it was on its knees and - championships were distant dreams...
0:41:02 > 0:41:09- ..to a time of hope which also saw - the worst news possible.
0:41:09 > 0:41:14- The death of Gary Speed - shocked everyone.
0:41:14 > 0:41:18- He had a great relationship - with a lot of the lads.
0:41:18 > 0:41:23- Chris Coleman has been able to use - that incident...
0:41:23 > 0:41:28- ..to ensure a close-knit team - and we're all like brothers.
0:41:28 > 0:41:34- I don't think I've been part - of a team that Wales has now.
0:41:34 > 0:41:37- It isn't a group of individuals...
0:41:37 > 0:41:42- ..but a team and that includes - those off the pitch too.
0:41:43 > 0:41:50- Six years he's been in squads and - a loyal attendee of Wales games.
0:41:50 > 0:41:53- He's also a dap hand on the guitar!
0:41:53 > 0:41:57- I get the guitar out - and sing with the lads.
0:41:57 > 0:42:02- Everyone wants to stay together - and celebrate in style.
0:42:02 > 0:42:10- # But that train keeps a rollin' - on down to San Antone #
0:42:10 > 0:42:16- Yes, he's a skilled goalkeeper - and a talented guitarist and artist.
0:42:16 > 0:42:20- My current collection - focuses on quarrymen.
0:42:21 > 0:42:26- The Nantlle Valley was famous - for its quarries and quarrymen.
0:42:26 > 0:42:30- My grandfather worked - at the local Dorothea Slate Quarry.
0:42:30 > 0:42:40- This is my own history and it's a - subject that's close to my heart.
0:42:40 > 0:42:48- Yes, 2015 was a massive year - but what are Owain's hopes for 2016?
0:42:48 > 0:42:53- I hope Wales isn't there to make up - the numbers in France.
0:42:53 > 0:43:01- At the moment, - I think we could take on any team.
0:43:01 > 0:43:07- On a personal level, I'll stay with - the team and hope for another cap...
0:43:07 > 0:43:13- ..and I've got an art exhibition - in Betws-y-Coed next summer.
0:43:14 > 0:43:18- I'll keep doing it as long as - people like my work.
0:43:18 > 0:43:24- If people don't like it, then - I'll hang my art on my wall at home!
0:43:29 > 0:43:37- Good luck to Owain Fon - and the rest of the Welsh squad.
0:43:37 > 0:43:46- The producer, Branwen Cennard - has been our sofa guest tonight.
0:43:46 > 0:43:58- You can watch Byw Celwydd - on Sunday at 9.00pm on S4C.
0:44:00 > 0:44:10- It's repeated at 10.00pm - on a Tuesday.
0:44:10 > 0:44:15- The repeat has on-screen subtitles.
0:44:15 > 0:44:20- There are many secrets - in this series.
0:44:20 > 0:44:27- This series will reveal - the big secret.
0:44:27 > 0:44:31- I think it should come out - in the fifth episode.
0:44:31 > 0:44:34- Angharad and Rhodri - will be here next Monday.
0:44:34 > 0:44:38- I'll celebrate 40 years of - Ysbyty Gwynedd's hospital radio.
0:44:38 > 0:44:41- I'll also have an exclusive look - at Port Talbot's new leisure centre.
0:44:42 > 0:44:45- But we leave you tonight - with Fi a Fo performing Dagrau.
0:44:50 > 0:44:53- # You think that I understand
0:44:53 > 0:44:56- # But I see the truth in your eyes
0:44:56 > 0:44:59- # There's no easy way out
0:45:00 > 0:45:03- # I know where it all went wrong
0:45:03 > 0:45:06- # It's easy to act happy
0:45:07 > 0:45:10- # By hiding tears in your palms
0:45:10 > 0:45:14- # Nobody will believe our story
0:45:14 > 0:45:17- # It's the word on the street
0:45:17 > 0:45:20- # Oh, tonight
0:45:20 > 0:45:24- # I'm still here - searching for the truth
0:45:24 > 0:45:32- # Take me to a place - where my tears no longer flow
0:45:32 > 0:45:35- # In a moment of weakness
0:45:35 > 0:45:39- # I spotted the truth in your eyes
0:45:39 > 0:45:42- # There was no easy way out
0:45:42 > 0:45:45- # I became lost at times
0:45:46 > 0:45:49- # We travelled around the world
0:45:49 > 0:45:52- # And witnessed a mess - through everyone's eyes
0:45:52 > 0:45:56- # Thankfully nobody knows
0:45:56 > 0:46:00- # Why you are falling behind
0:46:00 > 0:46:03- # But tonight
0:46:03 > 0:46:06- # I'm still here - searching for the truth
0:46:06 > 0:46:14- # Take me to a place - where my tears no longer flow
0:46:25 > 0:46:28- # But tonight
0:46:28 > 0:46:33- # I'm still here - searching for the truth
0:46:33 > 0:46:40- # Take me to a place - where my tears no longer flow #
0:46:53 > 0:46:56- APPLAUSE
0:46:56 > 0:46:56- .