0:00:02 > 0:00:04- Subtitles
0:00:09 > 0:00:11- Subtitles
0:00:18 > 0:00:25- Hello and welcome to your - midweek edition of Prynhawn Da.
0:00:25 > 0:00:33- We're a day closer to Christmas - and have a programme full of advice.
0:00:34 > 0:00:39- Alison Huw joins us in our Book Club - to discuss cookery books.
0:00:39 > 0:00:44- Today's seen the Budget - and it's Black Friday this week...
0:00:44 > 0:00:48- ..so Gwion Dafydd from Cardi - has the latest financial advice.
0:00:48 > 0:00:56- Carys Tudor looks at the latest - trends for Christmas decorations.
0:00:57 > 0:01:03- We hear of a new project to restore - the organ at Canolfan Soar.
0:01:04 > 0:01:11- Alison Huw returns with tips to - control our weight before Christmas.
0:01:11 > 0:01:16- There's cooking, shopping, - dieting and decorating.
0:01:16 > 0:01:20- Your Christmas is safe - in the hands of Prynhawn Da!
0:01:26 > 0:01:30- This season of celebration - can be difficult for many people.
0:01:31 > 0:01:35- A new campaign was launched - to ensure a very Merry Christmas...
0:01:35 > 0:01:38- ..for older adult - mental health patients.
0:01:39 > 0:01:43- Today, we discuss - the Give a Gift Appeal...
0:01:43 > 0:01:50- ..with Manon James and Guto Davies - from the Hywel Dda Health Board.
0:01:50 > 0:02:00- Tell us more about - this special appeal.
0:02:01 > 0:02:05- We're very excited about the appeal.
0:02:05 > 0:02:09- The Give a Gift Appeal - was set up to support the work...
0:02:09 > 0:02:13- ..of the team that helps older - adult mental health patients...
0:02:14 > 0:02:18- ..in Carmarthenshire, - Ceredigion and Pembrokeshire.
0:02:18 > 0:02:23- The appeal encourages - members of the public...
0:02:23 > 0:02:30- ..to look at our list - on the Amazon website.
0:02:31 > 0:02:41- You can buy gifts for the patients - on the various mental health wards.
0:02:42 > 0:02:54- The gifts will be distributed - to patients.
0:02:55 > 0:03:03- This applies to Carmarthenshire, - Ceredigion and Pembrokeshire.
0:03:03 > 0:03:11- A lot of people think - about children at Christmas.
0:03:12 > 0:03:19- Few people think about the elderly.
0:03:20 > 0:03:26- We're glad to be part - of this scheme.
0:03:26 > 0:03:32- The mental health team has chosen - the gifts that are on the list...
0:03:33 > 0:03:39- ..and all should be beneficial - for the patients.
0:03:39 > 0:03:48- People can see what is being bought.
0:03:49 > 0:03:57- They can choose the items - that they want to buy.
0:03:57 > 0:04:04- We have our nurses - and physiotherapists...
0:04:04 > 0:04:11- ..and they have helped us - to make the list.
0:04:11 > 0:04:18- Tell us about your patients.
0:04:19 > 0:04:26- What are their needs - from day to day?
0:04:26 > 0:04:32- Most of the people on our wards - have dementia.
0:04:33 > 0:04:38- These are the people - who will get these gifts.
0:04:38 > 0:04:48- It's an important appeal.
0:04:49 > 0:04:58- Nobody likes to spend Christmas - in hospital.
0:04:58 > 0:05:02- We want to bring some happiness - to those patients...
0:05:02 > 0:05:09- ..who are in hospital.
0:05:09 > 0:05:15- The list of gifts vary in price - from 1 to 50.
0:05:15 > 0:05:24- The gifts include arts and crafts, - toys, games, books and much more.
0:05:24 > 0:05:32- All these gifts will help - the patients.
0:05:32 > 0:05:39- The list is live online.
0:05:39 > 0:05:47- We've already had a lot of gifts - but there's still plenty to buy.
0:05:48 > 0:05:51- This scheme started last year.
0:05:51 > 0:05:56- Yes, that's right.
0:05:56 > 0:06:00- It'll be great for the patients.
0:06:00 > 0:06:10- These gifts remain on the ward - for the year.
0:06:10 > 0:06:14- The gifts will be distributed - to patients...
0:06:14 > 0:06:18- ..in the Enlli Ward at - Bronglais Hospital in Aberystwyth...
0:06:18 > 0:06:22- ..the Bryngolau Ward at Prince - Philip Hospital in Llanelli...
0:06:22 > 0:06:28- ..and St Non's Ward at Withybush - Hospital in Haverfordwest.
0:06:28 > 0:06:32- I want to thank all the staff - for their hard work...
0:06:32 > 0:06:36- ..and all they have done - with this appeal.
0:06:36 > 0:06:39- The appeal runs right up - to Christmas.
0:06:40 > 0:06:42- We appreciate every gift we receive.
0:06:42 > 0:06:44- Good luck with the appeal.
0:06:44 > 0:06:48- Our photograph competition - closes at the end of the month.
0:06:48 > 0:06:51- These are the details - if you want to enter.
0:06:52 > 0:06:57- Autumn is a season of falling leaves - and is ideal for taking photographs.
0:06:58 > 0:07:03- The amazing colours - always excite us.
0:07:03 > 0:07:07- We want your photographs of autumn - in your garden, public park...
0:07:08 > 0:07:14- ..pavement or anywhere that you - take your mobile phone or camera.
0:07:15 > 0:07:22- Upload your photographs to our - Facebook or Twitter accounts...
0:07:22 > 0:07:28- ..or email them to - Lluniau@tinopolis.com
0:07:29 > 0:07:34- The closing date is 30 November - and we look forward to seeing them.
0:07:39 > 0:07:42- Earlier, the sad news broke - of the death...
0:07:42 > 0:07:46- ..of Emeritus Professor Bobi Jones - at the age of 88.
0:07:46 > 0:07:50- Professor Robert Maynard Jones - was famous for his poetry...
0:07:50 > 0:07:54- ..his critical work and Christian - and Welsh language literature.
0:07:54 > 0:07:57- He learnt to speak Welsh - when he was a young man...
0:07:57 > 0:08:03- ..and instilled in him the passion - to teach adults to speak Welsh.
0:08:03 > 0:08:06- He was also one of the founders - of the Welsh Academy.
0:08:06 > 0:08:12- We send our deepest condolences - to his wife, Beti and two children.
0:08:15 > 0:08:19- We remain in the literary world...
0:08:19 > 0:08:25- ..as over the next few weeks, we'll - have gift ideas in our Book Club.
0:08:25 > 0:08:30- We start by focusing - on cookery books with Alison Huw.
0:08:31 > 0:08:36- Where do we start, Alison?
0:08:36 > 0:08:41- I've got a cross-section of books...
0:08:41 > 0:08:48- ..that are on the market - at the moment.
0:08:48 > 0:08:54- There are books to suit - all abilities.
0:08:54 > 0:08:59- Cookery books are still popular.
0:08:59 > 0:09:11- We love them in my house!
0:09:17 > 0:09:24- You've got a variation - of familiar and new names.
0:09:24 > 0:09:30- John Whaite's book is called - Comfort: Food to Soothe The Soul.
0:09:30 > 0:09:37- This book is very simple.
0:09:38 > 0:09:41- John's book celebrates the simple - pleasure of cooking...
0:09:42 > 0:09:48- ..and eating without feeling guilty.
0:09:48 > 0:09:58- The book is divided into chapters - made up of your comfort cravings.
0:09:58 > 0:10:08- There's a great photographs - with each recipe.
0:10:08 > 0:10:12- I'd argue that this is - for an experienced chef.
0:10:13 > 0:10:24- I made his brownies with caramel.
0:10:24 > 0:10:31- it's quite a common recipe - but this was complicated for me.
0:10:31 > 0:10:39- Comfort: Food to Soothe The Soul - by John Whaite is 19.99.
0:10:39 > 0:10:43- People will remember John Whaite as - the winner of the third series...
0:10:43 > 0:10:48- ..of The Great British Bake Off.
0:10:48 > 0:10:51- Beca is another chef - who shot to fame...
0:10:52 > 0:10:57- ..thanks to her appearance - on The Great British Bake Off.
0:10:57 > 0:11:02- Beca is a regular on S4C - with numerous cookery series.
0:11:02 > 0:11:12- Beca's book, Bwyd Beca is full - of recipes for family favourites.
0:11:12 > 0:11:17- This is a great book - for those who are starting out.
0:11:17 > 0:11:21- There are simple recipes - such as mushrooms on toast.
0:11:21 > 0:11:26- There's also more - complicated recipes.
0:11:26 > 0:11:31- The book is full - of very colourful photographs.
0:11:31 > 0:11:36- Bwyd Beca is priced at 16.99.
0:11:37 > 0:11:49- We also have Jamie Oliver.
0:11:50 > 0:11:55- Jamie was inspired - to write this book...
0:11:56 > 0:12:02- ..because he has five children.
0:12:02 > 0:12:11- There are five ingredients - in each recipe!
0:12:11 > 0:12:23- Each of Jamie's recipes - have been tried and tested.
0:12:23 > 0:12:32- I've got a simple recipe - with some duck.
0:12:32 > 0:12:42- This is how our forefathers lived.
0:12:42 > 0:12:49- This is a great book - for a family or students.
0:12:49 > 0:12:54- Jamie Oliver Five Ingredients - is priced at 26.
0:12:54 > 0:12:59- The next book is by Angela Gray.
0:12:59 > 0:13:06- Angela Gray's Cookery School: - Festive Recipes is 9.99.
0:13:06 > 0:13:17- The recipes are ideal - for festive feasts.
0:13:17 > 0:13:27- The recipes are ideal for - Christmas Eve and New Year's Eve.
0:13:27 > 0:13:33- There's a gin-cured salmon.
0:13:33 > 0:13:38- I've made some chicken - and chorizo rolls too.
0:13:38 > 0:13:41- It's a small book for the price.
0:13:42 > 0:13:49- This book is 9.99.
0:13:49 > 0:13:52- This book is great - for a Christmas stocking.
0:13:52 > 0:13:57- It's a traditional book.
0:13:57 > 0:14:02- We also have a book by Donna Hay.
0:14:02 > 0:14:07- Donna Hay - is a best-selling cookbook author.
0:14:07 > 0:14:18- She's from Australia.
0:14:18 > 0:14:24- Each chapter starts - with a basic recipe.
0:14:25 > 0:14:29- Donna believes that mastering the - basics helps to build confidence.
0:14:29 > 0:14:34- Donna Hay: Basics to Brilliance - is 25.
0:14:35 > 0:14:40- Alison Huw returns with tips to - control our weight before Christmas.
0:14:40 > 0:14:43- Grab a pen and paper - because when we return...
0:14:43 > 0:14:48- ..Gwion Dafydd has the best deals - that you can find on Black Friday.
0:14:48 > 0:14:52- See you in a few minutes.
0:14:52 > 0:14:54- .
0:14:57 > 0:14:59- Subtitles
0:15:03 > 0:15:05- Welcome back.
0:15:05 > 0:15:11- In a moment, we discuss the best - deals for gifts on Black Friday...
0:15:11 > 0:15:15- ..with Gwion Dafydd - from the company, Cardi.
0:15:15 > 0:15:17- Welcome to the programme.
0:15:18 > 0:15:22- First, Philip Hammond, - the Chancellor...
0:15:22 > 0:15:25- ..has set his latest Budget.
0:15:30 > 0:15:37- Philip Hammond delivered his - autumn Budget this lunchtime.
0:15:37 > 0:15:40- Wales have faired well - with this Budget.
0:15:42 > 0:15:54- An extra 1.2 billion will be - given to the Welsh government.
0:15:56 > 0:16:08- It's also good news - for first-time buyers.
0:16:24 > 0:16:28- First-time buyers - don't have to pay stamp duty...
0:16:29 > 0:16:31- ..for houses up to 300,000.
0:16:32 > 0:16:35- Tobacco duty will rise - in line with inflation.
0:16:36 > 0:16:41- Duties on ciders, wines, - spirits and beer are frozen.
0:16:41 > 0:16:46- Hammond is raising car tax - on diesel cars from April 2018.
0:16:47 > 0:16:59- Diesel cars that don't meet the - latest standards go up a band.
0:17:10 > 0:17:21- There's no mention - of the lagoon in Swansea.
0:17:22 > 0:17:25- The national living wage - for over 25s...
0:17:26 > 0:17:33- ..rises from 7.50 to 7.83 per hour - from April next year.
0:17:33 > 0:17:45- Black Friday is this Friday.
0:17:46 > 0:17:55- Tell us more about it.
0:17:56 > 0:18:02- It's a way to get everyone - into the shops before Christmas.
0:18:02 > 0:18:12- We have to be careful though.
0:18:12 > 0:18:15- They can raise prices - before the day.
0:18:16 > 0:18:19- It's possible to bag a bargain.
0:18:20 > 0:18:28- Make a list of everything - you want to buy before the day.
0:18:29 > 0:18:32- There's also Cyber Monday - next Monday.
0:18:32 > 0:18:35- This follows Black Friday.
0:18:36 > 0:18:45- Always check if the item - is cheaper elsewhere.
0:18:45 > 0:18:54- Look at the price not the saving.
0:18:54 > 0:19:01- Check at other shops online - instead of asking Google.
0:19:01 > 0:19:10- Take your phone with you to the shop - to see if you can get an item...
0:19:10 > 0:19:21- ..at a cheaper price elsewhere.
0:19:21 > 0:19:28- Retailers want to get you through - the door...
0:19:28 > 0:19:33- ..with plenty of temptations.
0:19:33 > 0:19:45- We also hear of brawls - on Black Friday.
0:19:48 > 0:19:53- Black Friday stems from America - and is comes after Thanksgiving.
0:19:54 > 0:19:57- Why not buy vouchers - at discount price now...
0:19:58 > 0:20:07- ..and spend them - in the January sales?
0:20:07 > 0:20:17- I spotted these vouchers in Tesco.
0:20:18 > 0:20:30- You can save pounds - if you hold on to them.
0:20:31 > 0:20:35- Send these vouchers as a gift too - and save pounds.
0:20:35 > 0:20:38- Avoid buying shop-made hampers.
0:20:39 > 0:20:46- It's cheaper to make a Christmas - hamper by buying your own basket.
0:20:46 > 0:20:54- You can also chose your own items - to place in the Christmas hamper.
0:20:54 > 0:20:59- We've got handy apps to use - to bag a Black Friday deal.
0:21:00 > 0:21:12- Download the HotUKDeals app - for Black Friday deals.
0:21:14 > 0:21:19- It can be used all-year-round.
0:21:20 > 0:21:28- HotUKDeals is an all-year-round app - that offers daily bargains.
0:21:28 > 0:21:33- It can give you alerts - on your phone.
0:21:34 > 0:21:36- Yankee candles are expensive.
0:21:37 > 0:21:47- Pick up a half price Yankee candle - for 12.49 at Boots or online.
0:21:47 > 0:21:59- The calendars are very popular.
0:22:05 > 0:22:12- You can group the candles up in - the calendar and give as gifts.
0:22:13 > 0:22:20- Get 20% off a new iPhone 8 - with a BNLP code at Very.
0:22:20 > 0:22:25- Keep your eyes on deals for phones.
0:22:25 > 0:22:31- Make the process of bargain hunting - pleasurable rather than stressful.
0:22:31 > 0:22:36- There's plenty still to come - including Christmas decorations.
0:22:37 > 0:22:38- .
0:22:38 > 0:22:40- Subtitles
0:22:43 > 0:22:45- Welcome back.
0:22:46 > 0:22:51- In a moment, we hear about the - special organ in Merthyr Tydfil.
0:22:51 > 0:22:57- Alison Huw returns with tips to - control our weight before Christmas.
0:22:58 > 0:23:00- Stay tuned for all this and more.
0:23:04 > 0:23:09- Many people have already decorated - their Christmas trees...
0:23:09 > 0:23:13- ..but listen carefully - if you're yet to do so...
0:23:14 > 0:23:18- ..because Carys has plenty - of useful advice for us.
0:23:19 > 0:23:31- Welcome to the programme.
0:23:31 > 0:23:34- People have put - up their trees already.
0:23:36 > 0:23:40- Yes, people are putting - their decorations up.
0:23:41 > 0:23:45- The shops and hotels - have already put theirs up.
0:23:45 > 0:23:48- I've got four different trees today.
0:23:50 > 0:23:54- The first tree is from Tesco.
0:23:54 > 0:24:04- It's 6 from Tesco.
0:24:04 > 0:24:08- You can fold up the decorations - with the tree until next year.
0:24:09 > 0:24:12- These small little cakes - are very sweet.
0:24:12 > 0:24:14- This is 1 from ASDA.
0:24:17 > 0:24:21- Children love to help decorating - the Christmas tree.
0:24:22 > 0:24:26- It's 75p for the sweet decorations - from ASDA.
0:24:26 > 0:24:33- These are fun little items.
0:24:34 > 0:24:42- We've got a tree topper - that has been made at home.
0:24:43 > 0:24:50- The rose gold colour is - very fashionable at the moment.
0:24:50 > 0:24:54- You will see them in clothes - and decorations.
0:24:54 > 0:25:00- The squirrel decoration - is 5 from Marks and Spencer.
0:25:00 > 0:25:07- This is very sweet.
0:25:08 > 0:25:10- There's also a church within a dome.
0:25:11 > 0:25:16- It's 5 for the church decoration - from Marks and Spencer.
0:25:16 > 0:25:21- This is very delicate.
0:25:22 > 0:25:33- There aren't many baubles - on this tree.
0:25:33 > 0:25:38- The snowflake decoration is 12.50 - from Marks and Spencer.
0:25:38 > 0:25:48- This wasn't designed - to be a tree topper.
0:25:48 > 0:25:54- We've used a cable tie - to put it on the top.
0:25:54 > 0:25:58- I wouldn't add a big decoration - like this to a small tree.
0:25:58 > 0:26:07- This is 12.50.
0:26:07 > 0:26:14- You could have three of these - on a large tree.
0:26:14 > 0:26:26- Next, we have the traditional tree - with red decorations.
0:26:30 > 0:26:34- You could add some gold - or green decorations to it.
0:26:35 > 0:26:39- You want shiny decorations - to reflect the lights.
0:26:39 > 0:26:49- We love the letters.
0:26:49 > 0:26:54- It's 5 for the red letters - from Marks and Spencer.
0:26:55 > 0:26:59- They need batteries.
0:27:00 > 0:27:02- You can keep these year in year out.
0:27:03 > 0:27:06- The sleigh is 2.50 from Wilko.
0:27:06 > 0:27:10- This is very delicate.
0:27:11 > 0:27:13- It should last for years.
0:27:14 > 0:27:19- It's 1.50 for the red door - decoration from Wilko.
0:27:19 > 0:27:27- This is an old fashioned decoration.
0:27:27 > 0:27:39- You can choose traditional ones - and team them with family ones.
0:27:41 > 0:27:53- You could also swap with friends.
0:27:54 > 0:27:58- When you don't have a lot of room, - this tree is great.
0:27:58 > 0:28:09- This is called a pencil tree.
0:28:09 > 0:28:21- You could have three of these - in a row for a wonderful effect.
0:28:21 > 0:28:24- It looks white - under the studio lights...
0:28:25 > 0:28:27- ..but is a mint colour.
0:28:28 > 0:28:34- The mint coloured reindeer is 1.79 - from The Range.
0:28:34 > 0:28:42- It's 1.39 for the icicle.
0:28:42 > 0:28:52- These are also in a light delicate - green colour.
0:28:52 > 0:28:55- The star tree decoration is 5.99.
0:28:56 > 0:28:58- The star tree decoration is 5.99.
0:29:00 > 0:29:04- This is a decoration - and not a tree topper.
0:29:04 > 0:29:07- Canolfan Soar in Merthyr Tydfil...
0:29:08 > 0:29:13- ..is a centre that promotes - the Welsh language in the area...
0:29:14 > 0:29:19- ..and offer opportunities for - residents to socialize in Welsh.
0:29:19 > 0:29:25- The Soar Chapel was renovated into - the Welsh language centre in 2011.
0:29:25 > 0:29:30- The organ at the heart of the chapel - remains in the centre.
0:29:30 > 0:29:36- Let's hear about a special event - to raise funds to restore the organ.
0:29:37 > 0:29:42- We opened our doors in 2011.
0:29:42 > 0:29:46- Prior to that, - the building was in bad shape...
0:29:46 > 0:29:51- ..and we raised 1.8 million - to refurbish the buildings...
0:29:52 > 0:29:58- ..namely the vestry - and the Soar chapel itself.
0:29:58 > 0:30:05- Today, we have a comprehensive - Welsh centre and community theatre.
0:30:06 > 0:30:13- There's one important element - left to restore - the organ.
0:30:14 > 0:30:19- The next step is to launch a project - to refurbish the historical organ.
0:30:20 > 0:30:25- We want to focus on the project - to restore the organ...
0:30:25 > 0:30:31- ..which is a part of a scheme that - focuses on music in Merthyr Tydfil.
0:30:32 > 0:30:40- Two years ago, we looked at the - Merthyr Tydfil organist, E T Davies.
0:30:40 > 0:30:44- People should realize - that Merthyr Tydfil...
0:30:44 > 0:30:50- ..was an important place for music - for decades and even centuries.
0:30:52 > 0:30:56- This is a language - and community development project.
0:30:57 > 0:31:00- We'll discuss this - with the community...
0:31:01 > 0:31:05- ..and they can play - and use the organ at Theatr Soar.
0:31:06 > 0:31:11- People want to remember - Merthyr Tydfil's musical history...
0:31:11 > 0:31:14- ..that featured the Welsh language.
0:31:15 > 0:31:19- During the first half - of the 19th century...
0:31:19 > 0:31:25- ..Merthyr Tydfil was Wales' largest - town due to the iron industry.
0:31:26 > 0:31:33- It was a bustling town and - the world's largest industrial town.
0:31:33 > 0:31:37- When the organ was installed...
0:31:37 > 0:31:43- ..the chapels were very important to - the musical life of Merthyr Tydfil.
0:31:43 > 0:31:52- As the chapels closed, many of - the organs have been sold and lost.
0:31:52 > 0:31:58- The organ sits at the heart - of Theatr Soar.
0:31:58 > 0:32:03- We're going to guarantee a future - for the organ and building.
0:32:05 > 0:32:09- Refurbishing the organ - means we can host many recitals...
0:32:10 > 0:32:17- ..that will enrich the town - and country's culture.
0:32:17 > 0:32:23- We hope people will come and listen - to some of the organ recitals.
0:32:30 > 0:32:34- Good luck to them - with restoring that organ.
0:32:34 > 0:32:39- We'll hear more about - the Welsh Language Initiative...
0:32:39 > 0:32:43- ..in Rhondda Cynon Taf - on tomorrow's programme.
0:32:44 > 0:32:56- After the break, Alison Huw - has advice on eating sensibly.
0:32:58 > 0:33:01- We're going to save the calories.
0:33:01 > 0:33:06- Yes, we have a lot of time to - lose some weight before Christmas.
0:33:07 > 0:33:09- .
0:33:12 > 0:33:13- Subtitles
0:33:17 > 0:33:20- Welcome back.
0:33:20 > 0:33:24- There's only 32 days and nine hours - until Christmas...
0:33:24 > 0:33:29- ..but you can stay healthy and lose - a few pounds whilst having fun.
0:33:29 > 0:33:32- Alison Huw is back with her advice.
0:33:32 > 0:33:39- Welcome back.
0:33:39 > 0:33:47- It's all about choice.
0:33:47 > 0:33:54- I'm not a fan of crazes - in the diet world.
0:33:54 > 0:34:06- You can enjoy the plan without - feeling that you're on a diet.
0:34:11 > 0:34:18- It's difficult to hold back.
0:34:18 > 0:34:24- We start with breakfast.
0:34:24 > 0:34:30- It's very important to start - each day with a breakfast.
0:34:30 > 0:34:34- Start the day - with a nutritious breakfast...
0:34:35 > 0:34:38- ..that will help to sustain you - all morning.
0:34:38 > 0:34:43- Eggs are full of healthy protein.
0:34:44 > 0:34:50- Some people opt for porridge.
0:34:51 > 0:35:00- Breakfast is very important.
0:35:00 > 0:35:06- They say to eat breakfast - like a king!
0:35:06 > 0:35:11- Your lunch and supper should be - meals that are full of protein...
0:35:11 > 0:35:16- ..and plenty of vegetables.
0:35:16 > 0:35:22- Soups are great for lunch.
0:35:22 > 0:35:32- It's best to have soups - that are chunky...
0:35:32 > 0:35:41- ..that are full of vitamins - and protein.
0:35:42 > 0:35:49- Eat simple meals at night.
0:35:49 > 0:35:55- Avoid eating carbohydrates - after 6.00pm.
0:35:55 > 0:35:58- It's important to have plenty - of rest and sleep...
0:35:58 > 0:36:00- ..over the busy, festive period.
0:36:00 > 0:36:03- Sleep deprivation...
0:36:03 > 0:36:12- ..makes the body more likely - to produce fat-storing hormones.
0:36:13 > 0:36:16- You could have a chicken salad.
0:36:17 > 0:36:24- Fish with stir-fried vegetables - is excellent.
0:36:24 > 0:36:36- These are simple choices.
0:36:38 > 0:36:45- Simply swap your normal potato - with a sweet potato.
0:36:46 > 0:36:50- Make sure you eat before you go out.
0:36:50 > 0:36:54- Eating before you go out helps to - control the amount you eat...
0:36:54 > 0:36:58- ..when you do arrive at the party.
0:36:58 > 0:37:03- Deep-fried canapes should be - avoided.
0:37:04 > 0:37:16- The more colourful canapes - tend to be the healthier options.
0:37:17 > 0:37:29- Carrots and hummus is a great snack.
0:37:34 > 0:37:46- You can enjoy at night as long as - you've been sensible during the day.
0:37:47 > 0:37:52- A lot of restaurants - hosting Christmas parties...
0:37:52 > 0:37:56- ..will ask you to pre-order - your meals...
0:37:56 > 0:38:08- ..so there's no excuse for you - not to choose a healthier option.
0:38:12 > 0:38:24- There's no turning back - on the night.
0:38:25 > 0:38:28- Nuts are great.
0:38:28 > 0:38:36- They are high in protein.
0:38:36 > 0:38:48- I'll tell you more about nuts - next week.
0:38:49 > 0:39:01- Opt for nuts at a party - as they absorb the alcohol.
0:39:05 > 0:39:09- Drink a glass of water with - each glass of alcohol.
0:39:09 > 0:39:18- People forget about the calories in - alcohol.
0:39:19 > 0:39:22- There's 200 calories - in a pint of beer.
0:39:23 > 0:39:26- We always talk about - all that we eat...
0:39:26 > 0:39:28- ..but forget about the alcohol.
0:39:28 > 0:39:32- People rush around the shops.
0:39:32 > 0:39:37- They often grab a sandwich.
0:39:38 > 0:39:42- It's best to make - your own sandwiches.
0:39:42 > 0:39:45- They are less in fat.
0:39:45 > 0:39:48- Wednesday night on Heno - means one thing.
0:39:48 > 0:39:50- Yes, it's Fancy A Fortune?
0:39:50 > 0:39:52- # Fancy a Fortune? #
0:39:53 > 0:40:00- Rhodri from the Heno team - has joined us in the studio.
0:40:00 > 0:40:11- Llinos from the Heno team - has joined us in the studio.
0:40:11 > 0:40:17- Join Rhodri and me for tonight's - hour-long Heno at 7.00pm.
0:40:17 > 0:40:24- Shane a'r Belen Aur - has a cast full of stars.
0:40:35 > 0:40:38- Elin Fflur is in Ruthin...
0:40:38 > 0:40:44- ..to hear about some of the - favourite poems of our celebrities.
0:40:44 > 0:40:47- The author, Caryl Lewis - is in the studio...
0:40:47 > 0:40:52- ..to chat about her success - at the 2017 Wales Book of the Year.
0:40:52 > 0:40:54- Huw Foulkes is in the studio...
0:40:54 > 0:40:59- ..to chat about the latest series - of Cythrel Canu.
0:40:59 > 0:41:03- You could win up to 1,000 - in our game, Fancy a Fortune?
0:41:03 > 0:41:07- We'll set the all-important question - for you at 7.00pm.
0:41:08 > 0:41:11- Gerallt tells is more - about the community initiative...
0:41:11 > 0:41:15- ..that was established after - Siop Griffiths in Penygroes closed.
0:41:15 > 0:41:17- Thank you.
0:41:17 > 0:41:22- On tomorrow's Prynhawn Da, Huw - has an array of colourful coats.
0:41:22 > 0:41:29- We celebrate 25 years of the Rhondda - Cynon Taf Welsh Language Initiative.
0:41:29 > 0:41:33- Ar y Lein with Bethan Gwanas - follows the news and weather on S4C.
0:41:33 > 0:41:37- Enjoy the rest of your day - and until tomorrow, goodbye.
0:41:37 > 0:41:39- .