0:00:00 > 0:00:05- Subtitles
0:00:05 > 0:00:10- Subtitles
0:00:17 > 0:00:21- Hello and welcome to - our Shrove Tuesday edition of Heno.
0:00:21 > 0:00:25- It's Pancake Day.
0:00:26 > 0:00:29- Catrin Thomas is here - to make the perfect pancake for us.
0:00:29 > 0:00:30- Welcome to the programme.
0:00:30 > 0:00:32- Thank you.
0:00:33 > 0:00:35- You've been very busy today.
0:00:35 > 0:00:37- What makes the perfect pancake?
0:00:38 > 0:00:41- The recipe is very simple - with plain flour, milk and eggs.
0:00:41 > 0:00:45- Pancakes are prepared today to - use up any rich food before Lent.
0:00:46 > 0:00:50- Shrove Tuesday - is associated with Christianity.
0:00:50 > 0:01:00- Some suggest it was originally - a Pagan holiday to welcome spring.
0:01:01 > 0:01:07- Children enjoy eating - and flipping pancakes.
0:01:07 > 0:01:11- Tonight's pancakes - are suitable for adults.
0:01:11 > 0:01:14- We have pancakes with cherries, - kirsch and cream.
0:01:14 > 0:01:17- There's a banana - and salted caramel filling.
0:01:17 > 0:01:21- That's a popular filling!
0:01:21 > 0:01:25- There's also the traditional - pancake with sugar and lemon.
0:01:26 > 0:01:29- We look forward to sampling - the pancakes during the programme.
0:01:29 > 0:01:35- Also on the programme:
0:01:35 > 0:01:39- Rhodri Davies meets a Carmarthen - doctor transforming senior fitness.
0:01:39 > 0:01:43- Do you fancy going - to the Wales v Scotland game...
0:01:43 > 0:01:45- ..at the Principality Stadium - on Saturday?
0:01:46 > 0:01:49- A pair of tickets is up for grabs - in our competition.
0:01:49 > 0:01:53- Make a note of the number on screen - and I'll reveal the question later.
0:01:53 > 0:01:57- The actress and blogger, - Emily Tucker is my studio guest.
0:01:57 > 0:02:00- Welcome to the programme.
0:02:00 > 0:02:02- Thank you.
0:02:02 > 0:02:05- Your character - in Pobol y Cwm is Sioned.
0:02:05 > 0:02:08- She's currently involved - in an interesting storyline.
0:02:08 > 0:02:11- She's busy and causing trouble - as usual!
0:02:11 > 0:02:14- Thank you.
0:02:14 > 0:02:19- A few weeks ago, The Times featured - a 70-year-old from Carmarthenshire.
0:02:20 > 0:02:23- He appeared on the front page - and in a double page section.
0:02:24 > 0:02:26- Dr Peter Herbert...
0:02:27 > 0:02:31- ..has discovered a new method - of exercise for older people.
0:02:31 > 0:02:37- Rhodri's visiting the University - of Wales Trinity Saint David...
0:02:37 > 0:02:40- ..to see Peter at his work.
0:02:44 > 0:02:49- When you reach 71 years old, - you don't want to look like this.
0:02:49 > 0:02:52- You want to look like this man!
0:02:52 > 0:02:57- Generation of rugby players and - supporters will remember Peter...
0:02:57 > 0:03:00- ..as the Wales and Scarlets - fitness coach.
0:03:00 > 0:03:04- However, you don't need to be - of an international standard...
0:03:04 > 0:03:06- ..to benefit from his advice.
0:03:06 > 0:03:12- I gave everything up apart from - Peter's exercise, every five days.
0:03:12 > 0:03:16- I wasn't doing - any exercise in between...
0:03:17 > 0:03:19- ..but it still provided - fantastic results.
0:03:20 > 0:03:24- He's changed my life - and the way I look at exercise.
0:03:24 > 0:03:29- I'm the fittest I've ever been.
0:03:29 > 0:03:34- People from various universities - came to witness his research.
0:03:34 > 0:03:38- They also proved that it's had - a positive impact on me.
0:03:38 > 0:03:41- It's transformed my fitness levels.
0:03:41 > 0:03:44- Peter's plan - is completely different.
0:03:45 > 0:03:49- However, you must be fit and healthy - to benefit from it.
0:03:49 > 0:03:52- It can be painful...
0:03:52 > 0:03:57- ..but it does involve less exercise - that will improve fitness levels.
0:03:57 > 0:04:02- This research is unique in terms of - the age range of the participants.
0:04:02 > 0:04:06- They had two periods of exercising.
0:04:06 > 0:04:10- During one period, they exercised - according to the NHS guidelines.
0:04:11 > 0:04:13- They did 150 minutes - of moderate exercise every week.
0:04:14 > 0:04:17- During the other period...
0:04:17 > 0:04:23- ..they did 30 seconds of intense - training, six times in 20 minutes.
0:04:23 > 0:04:28- The entire session lasts under - 20 minutes, once every five days.
0:04:28 > 0:04:33- The desire to keep fit in his 70s - reflects Peter's mindset.
0:04:34 > 0:04:37- He's trained - international rugby players...
0:04:37 > 0:04:42- ..and competed on a high level - during his 50s and 60s.
0:04:42 > 0:04:45- Three years ago, he underwent - knee replacement surgery.
0:04:46 > 0:04:54- To celebrate, he decided to cycle - the 500m sprint in a velodrome.
0:04:54 > 0:04:59- He competed against former Olympians - from all over the world...
0:04:59 > 0:05:03- ..and came third.
0:05:04 > 0:05:07- Athletes have been using - high intensity exercise for years...
0:05:08 > 0:05:11- ..to get as fit - as they possibly can be.
0:05:12 > 0:05:16- Working with an ageing population - has never been done before.
0:05:16 > 0:05:20- We've shown that it is achievable - and they can get superior results.
0:05:20 > 0:05:24- We need to remember that high - intensity training is strenuous.
0:05:24 > 0:05:27- It's going to cause discomfort...
0:05:27 > 0:05:32- ..but if you want superior results - in a time efficient manner...
0:05:32 > 0:05:35- ..then high intensity training - is for you.
0:05:35 > 0:05:38- It's all about - the quality of training.
0:05:38 > 0:05:41- If you work very hard - for a short period of time...
0:05:41 > 0:05:47- ..you will see more benefits, - as long as you take time to rest.
0:05:47 > 0:05:49- Well done, boys!
0:05:50 > 0:05:55- It doesn't make sense - but the figures don't lie.
0:05:55 > 0:05:59- This research has made the news - all over the world.
0:05:59 > 0:06:06- As we get older, the body changes.
0:06:06 > 0:06:12- However, I'm happy that I've managed - to slow down the ageing process.
0:06:12 > 0:06:16- It's going to change the mindsets - of people in their 50s, 60s and 70s.
0:06:17 > 0:06:21- This isn't about taking it slow - and not pushing yourself.
0:06:22 > 0:06:27- Older people can work hard - to reap the health rewards.
0:06:27 > 0:06:33- Is it worth it - and will this change lives?
0:06:33 > 0:06:39- Yes, I'm 100 years old - and look at me!
0:06:45 > 0:06:48- My studio guest tonight - is the actress, Emily Tucker.
0:06:49 > 0:06:52- Welcome to the programme.
0:06:52 > 0:06:55- Thank you.
0:06:55 > 0:06:57- Emily plays Sioned in Pobol y Cwm.
0:06:57 > 0:07:07- You've got a great storyline - at the moment.
0:07:08 > 0:07:17- It's all thanks to Angela's - web of lies.
0:07:17 > 0:07:23- We'll hear much more - about the family's story.
0:07:23 > 0:07:31- They're a very complicated family.
0:07:32 > 0:07:42- My character has discovered - that she's ill.
0:07:42 > 0:07:48- This worries Angela - as her lie might be revealed.
0:07:49 > 0:07:57- You get fantastic storylines.
0:07:57 > 0:08:00- Sioned is always in some kind - of trouble.
0:08:04 > 0:08:14- Pobol y Cwm is on air - five days a week.
0:08:14 > 0:08:24- We're very happy that it's returned - to five nights per week.
0:08:27 > 0:08:30- I've been with the programme - for nearly eight years.
0:08:30 > 0:08:40- I really enjoy it.
0:08:42 > 0:08:49- Filming for Pobol y Cwm means - you have less time in the gym.
0:08:50 > 0:09:00- I don't think of my work in the gym - as work!
0:09:00 > 0:09:10- I enjoy going to the gym every day - for an hour.
0:09:13 > 0:09:18- You enjoy your food and put pictures - of your creations on Instagram.
0:09:18 > 0:09:23- I enjoy playing around with food.
0:09:23 > 0:09:33- I have a very sweet tooth.
0:09:37 > 0:09:47- I have to find ways of keeping fit - whilst satisfying my sweet tooth.
0:09:51 > 0:10:01- As a young girl, you performed - with the Mark Jermin Stage School.
0:10:02 > 0:10:12- I was used to the bright lights - of the stage from a very young age.
0:10:12 > 0:10:22- However, I was very vulnerable - when on stage.
0:10:24 > 0:10:34- What about the big screen?
0:10:35 > 0:10:43- You nearly got a role - in the High School Musical.
0:10:43 > 0:10:49- I was close to getting a role - in the third film.
0:10:49 > 0:10:56- I was down to the final three.
0:10:57 > 0:11:04- The film world doesn't entice me.
0:11:04 > 0:11:08- I enjoy myself on Pobol y Cwm.
0:11:08 > 0:11:11- Thank you, Emily. - Next, we have our competition.
0:11:11 > 0:11:16- Wales face Scotland on Saturday at - the Principality Stadium in Cardiff.
0:11:16 > 0:11:20- You can win a pair of tickets - by answering this simple question:
0:11:20 > 0:11:23- What is the traditional dish - of Scotland?
0:11:23 > 0:11:25- 1) cawl, 2) curry, or 3) haggis?
0:11:25 > 0:11:28- Call us with your answer - on 08443 35 12 44.
0:11:28 > 0:11:32- It's 5p a minute plus your telephone - company's network access charge.
0:11:32 > 0:11:36- Our phone lines close at 3.00pm - on Wednesday 10 February.
0:11:36 > 0:11:38- Entrants must be 18 and over.
0:11:38 > 0:11:41- Don't call after the lines close - as you may still be charged.
0:11:42 > 0:11:48- Full terms and conditions - are on our website, heno.tv
0:11:48 > 0:11:53- Call us with your answer - on 08443 35 12 44.
0:11:54 > 0:11:57- Good luck to you all!
0:11:57 > 0:12:02- Catrin is busy making pancakes - in the kitchen.
0:12:02 > 0:12:05- Remind us - what ingredients are needed.
0:12:06 > 0:12:09- I have 100g of plain flour - that has been sieved.
0:12:13 > 0:12:16- You also need eggs and milk.
0:12:16 > 0:12:24- Whisk the ingredients together.
0:12:24 > 0:12:31- You also make pancakes.
0:12:31 > 0:12:39- Yes, I try to make healthy pancakes.
0:12:40 > 0:12:44- I only use eggs and bananas - in my pancakes.
0:12:44 > 0:12:47- After the break, - we meet Wales' cadet of the year.
0:12:48 > 0:12:52- Georgia Mills is on her way - to Buckingham Palace.
0:12:52 > 0:12:54- See you in a few minutes.
0:12:56 > 0:12:56- .
0:12:59 > 0:13:04- Subtitles
0:13:05 > 0:13:08- Welcome back.
0:13:08 > 0:13:12- It's Shrove Tuesday - and Catrin is flipping pancakes.
0:13:12 > 0:13:20- Emily Tucker and myself - can't wait to sample them.
0:13:20 > 0:13:24- We're starving!
0:13:24 > 0:13:30- I have 100g of plain flour - that has been sieved.
0:13:31 > 0:13:37- You also need two eggs and milk.
0:13:37 > 0:13:43- Add two eggs that have been beaten - and 300ml of milk.
0:13:43 > 0:13:48- Whisk the ingredients together.
0:13:49 > 0:13:59- It's very simple.
0:14:04 > 0:14:07- You don't need a gadjet - to mix the ingredients.
0:14:08 > 0:14:10- Leave the batter - to settle for 30 minutes.
0:14:11 > 0:14:14- The starch will absorb the liquid - and make the pancakes lighter.
0:14:15 > 0:14:18- Some people leave the batter - to settle overnight.
0:14:18 > 0:14:28- There's no need to leave it - that long as 30 minutes is enough.
0:14:29 > 0:14:39- It's convenient to make things - the night before.
0:14:39 > 0:14:44- You're organised - but you don't have children yet!
0:14:44 > 0:14:49- Heat the frying pan - to a medium heat.
0:14:49 > 0:14:59- Use a little of the mixture - to test if the pan is hot enough.
0:15:03 > 0:15:13- Bubbles will develop on the batter.
0:15:13 > 0:15:23- I would use more batter - than you used.
0:15:28 > 0:15:36- We're making luxurious ones - so I've kept them very thin.
0:15:36 > 0:15:44- How do you know when to flip them?
0:15:44 > 0:15:54- They need around 30 seconds - on each side.
0:15:56 > 0:16:04- Yours look like shop-purchased - pancakes.
0:16:05 > 0:16:09- Sprinkle the pancake with some - sugar and lemon before serving.
0:16:09 > 0:16:13- You can add flavours - to your pancakes.
0:16:13 > 0:16:16- I have a pancake - with kirsch cherries and sugar.
0:16:16 > 0:16:25- There's also a salted caramel - and banana pancake.
0:16:25 > 0:16:28- Children enjoy Nutella pancakes.
0:16:28 > 0:16:38- Savoury pancakes can be filled - with chorizo and red peppers.
0:16:39 > 0:16:48- There's also cheese - in the savoury one.
0:16:48 > 0:16:54- The savoury pancake - sounds wonderful.
0:16:54 > 0:17:04- I eat lots of feta cheese.
0:17:05 > 0:17:11- Roll the pancake - with the fillings inside.
0:17:12 > 0:17:19- You can sample the cherry pancake.
0:17:19 > 0:17:25- How many pancakes - have you made today?
0:17:26 > 0:17:30- I think I've made around 100!
0:17:30 > 0:17:34- The first pancake never - turns out right so I always eat it!
0:17:34 > 0:17:37- Thank you, Catrin. - A young girl has spent
0:17:37 > 0:17:40- her spare time volunteering...
0:17:40 > 0:17:44- ..for the St Johns Ambulance - in Ammanford and Carmarthen.
0:17:44 > 0:17:47- Dyffryn Amman Sixth Form pupil, - Georgia Mills...
0:17:48 > 0:17:50- ..recently won Cadet of the Year.
0:17:50 > 0:17:55- Following her success, Georgia will - represent the St Johns Ambulance...
0:17:55 > 0:17:58- ..in a number of events - across Wales.
0:17:58 > 0:18:01- Our cameras have been - to congratulate Georgia.
0:18:02 > 0:18:08- I was very fortunate to be awarded - Cadet of the Year 2016 in Wales...
0:18:09 > 0:18:15- ..having participated - in a weekend of competitions.
0:18:15 > 0:18:18- The winner - was revealed on the Sunday.
0:18:19 > 0:18:24- In 2016, I'll be involved in events - around Wales and possibly in London.
0:18:24 > 0:18:28- The St John Ambulance - means a lot to me.
0:18:28 > 0:18:38- I've met a lot of friends - and built up my confidence.
0:18:38 > 0:18:45- At first, I wanted it on my CV - as I want to be a doctor.
0:18:45 > 0:18:53- But after a month, I started to - enjoy and make a lot of friends.
0:18:53 > 0:18:57- I'm a corporal in Carmarthen - so I've got an important role.
0:18:58 > 0:19:02- The St Johns Ambulance - isn't just for Christian Aid.
0:19:02 > 0:19:07- St John also includes - the Grande Prairie Scheme.
0:19:07 > 0:19:11- We learn about fire - and radio communications.
0:19:12 > 0:19:16- You can win Cadet of the Year - and get involved with courses.
0:19:17 > 0:19:24- It's set to be an exciting year - as I represent cadets across Wales.
0:19:24 > 0:19:28- It will be a momentous - and enjoyable year.
0:19:34 > 0:19:36- Congratulations to Georgia.
0:19:36 > 0:19:39- Today is Safer Internet Day.
0:19:39 > 0:19:43- Ysgol y Preseli was awarded - a national prize this morning...
0:19:44 > 0:19:47- ..for their work on an app - to help children be safe online.
0:19:48 > 0:19:50- Our cameras visited the school - to find out more.
0:19:51 > 0:19:54- The app is called - My Username Generator.
0:19:54 > 0:20:01- Its aim is to come up with safe, - simple and memorable usernames.
0:20:02 > 0:20:09- An increasing number of pupils - are using social networking sites.
0:20:09 > 0:20:16- Therefore, it's vital that schools - educate them about internet safety.
0:20:16 > 0:20:20- My role within the design process...
0:20:20 > 0:20:25- ..was to use group ideas...
0:20:25 > 0:20:29- ..and write a code - that would work on an iPad.
0:20:30 > 0:20:35- My role involved designing the app - and come up with the initial idea.
0:20:35 > 0:20:41- We aim to train pupils to recognise - the risks that can be found online.
0:20:42 > 0:20:47- When we train them to limit - the risks they take online...
0:20:47 > 0:20:50- ..they have strategies in place - to be resilient internet users.
0:20:51 > 0:20:54- It raises awareness of the - importance of internet safety.
0:20:54 > 0:20:57- We're very proud - that we've won this national award.
0:20:57 > 0:21:01- It sends out an important message - to pupils and adults alike.
0:21:01 > 0:21:07- You must be careful online - and use the correct safety settings.
0:21:07 > 0:21:12- It's a message to everyone - within the education sector.
0:21:20 > 0:21:22- Congratulations to them.
0:21:22 > 0:21:25- If you don't know by now, - then where have you been?
0:21:25 > 0:21:29- Every Wednesday night on Heno, - we play our quiz Fancy A Fortune?
0:21:29 > 0:21:33- A jackpot of 1,000 has been won - for three consecutive weeks.
0:21:33 > 0:21:36- There's no wonder everyone - is talking about Fancy A Fortune?
0:21:36 > 0:21:38- Roll VT!
0:21:38 > 0:21:39- # Fancy A Fortune? #
0:21:40 > 0:21:41- Hello!
0:21:42 > 0:21:45- Fancy A Fortune? - Someone won 1,000 last week!
0:21:45 > 0:21:47- Goodness me!
0:21:48 > 0:21:50- Imagine winning 1,000.
0:21:50 > 0:21:54- Well! 1,000. Congratulations.
0:21:54 > 0:21:56- # Fancy A Fortune? #
0:21:57 > 0:21:59- Another viewer has won 1,000.
0:21:59 > 0:22:00- Another viewer has won 1,000.- - 1,000?
0:22:00 > 0:22:02- You've won 1,000!
0:22:02 > 0:22:06- You've won 1,000!- - I've never seen so much money!
0:22:06 > 0:22:10- Let's try and win 1,000.
0:22:10 > 0:22:14- Pick up the phone to compete - as I won 1,000.
0:22:14 > 0:22:17- I'll have to give it a go.
0:22:17 > 0:22:18- It's ringing.
0:22:18 > 0:22:22- Compete every Wednesday night - as it only takes one phonecall.
0:22:23 > 0:22:24- I've won 1,000!
0:22:24 > 0:22:27- I've won 1,000!- - Fancy A Fortune? 1,000!
0:22:27 > 0:22:29- Thank you so much.
0:22:30 > 0:22:34- I like Fancy A Fortune? - You win by picking up the phone.
0:22:34 > 0:22:38- I don't leave the house on Wednesday - in case I get the phonecall!
0:22:39 > 0:22:42- # Fancy A Fortune? #
0:22:42 > 0:22:45- Don't forget to enter!
0:22:45 > 0:22:52- Catrin Thomas has been working hard - in the kitchen to prepare pancakes.
0:22:53 > 0:22:58- The actress, Emily Tucker - is here to sample the pancakes.
0:22:58 > 0:23:05- My spoon is at the ready!
0:23:05 > 0:23:10- We have a flipping contest next.
0:23:11 > 0:23:14- I'm not very good at this!
0:23:14 > 0:23:19- Let's go!
0:23:19 > 0:23:24- That wasn't too bad.
0:23:24 > 0:23:32- It's my turn.
0:23:33 > 0:23:37- After all that hard work, - it's time to sample them.
0:23:37 > 0:23:41- What's in this?
0:23:42 > 0:23:47- This is like a pudding.
0:23:47 > 0:23:55- There's cherries in this pancake.
0:23:55 > 0:24:03- You could serve it with ice cream.
0:24:03 > 0:24:13- Which ones - are the most popular pancakes?
0:24:14 > 0:24:24- People love the traditional pancake - with sugar and lemon juice.
0:24:27 > 0:24:32- My son had some salted caramel sauce - with the lemon juice and sugar.
0:24:32 > 0:24:33- These are lovely.
0:24:34 > 0:24:35- That's it from us tonight.
0:24:36 > 0:24:40- It's time for us to enjoy our - pancakes before heading home.
0:24:40 > 0:24:43- Llinos is here tomorrow at 7.00pm.
0:24:44 > 0:24:44- .