0:00:00 > 0:00:02- Subtitles
0:00:08 > 0:00:10- Subtitles
0:00:17 > 0:00:19- Hello, how are you?
0:00:19 > 0:00:21- Welcome to Prynhawn Da.
0:00:22 > 0:00:27- We're half way through the week - and it's great to have your company.
0:00:28 > 0:00:31- The weather is perfect for camping.
0:00:31 > 0:00:37- Yes, it is, and you can win camping - equipment in our competition.
0:00:37 > 0:00:41- Call us on 08443 35 12 44 - before 3.00pm today.
0:00:41 > 0:00:44- We'll give you the question shortly.
0:00:45 > 0:00:47- This is what we have for you.
0:00:48 > 0:00:53- We hear of the current exhibition - at the Brynberian Community Centre.
0:00:55 > 0:01:01- Bridgend welcomes the youth of Wales - to the Urdd Eisteddfod in five days.
0:01:01 > 0:01:05- We hear of the - last-minute preparations...
0:01:05 > 0:01:10- ..from the Chair of the - Executive Committee, Tegwen Elis.
0:01:10 > 0:01:15- We open the covers of - our Book Club with Bethan Mair.
0:01:20 > 0:01:25- Alison Huw is here with ideas - of brain food to help your study.
0:01:27 > 0:01:31- We've got plenty to discuss - during the next 50 minutes.
0:01:39 > 0:01:45- First, the lucky person to receive - a makeover today is Bethan Walters.
0:01:45 > 0:01:47- Welcome to Prynhawn Da.
0:01:47 > 0:01:52- Thank you.
0:01:53 > 0:02:01- You live in Nantgaredig - but where are you from originally?
0:02:02 > 0:02:10- I'm from Llandybie originally.
0:02:11 > 0:02:15- I've been in Nantgaredig - for about eight years.
0:02:15 > 0:02:23- You were struck by arthritis - 20 years ago.
0:02:28 > 0:02:35- I suffer from osteo arthritis.
0:02:35 > 0:02:42- I've also got rheumatoid arthritis.
0:02:42 > 0:02:49- My bones swell and stiffen.
0:02:49 > 0:02:55- It can be quite painful.
0:02:56 > 0:03:04- I've had a new hip.
0:03:16 > 0:03:19- I had to wait six years get - a new hip.
0:03:20 > 0:03:28- My hip feels much better.
0:03:34 > 0:03:40- This condition doesn't run - through my family.
0:03:40 > 0:03:48- It started off as flu symptoms.
0:03:48 > 0:03:55- It took nine months to diagnose.
0:03:55 > 0:04:03- They thought it was blood poisoning.
0:04:09 > 0:04:13- I got a test for arthritis - and had a flare up.
0:04:14 > 0:04:22- My joints had swollen.
0:04:25 > 0:04:28- I went to see a consultant - about the condition.
0:04:28 > 0:04:36- It's changed my life.
0:04:40 > 0:04:44- I can't use buttons and zips.
0:04:44 > 0:04:49- I couldn't move my arm.
0:04:49 > 0:04:55- It can be challenging.
0:04:55 > 0:05:01- I couldn't even hold a cup - at one stage.
0:05:01 > 0:05:08- I like fashion.
0:05:09 > 0:05:14- I like to feel smart - and comfortable.
0:05:14 > 0:05:22- I'm also adventurous!
0:05:28 > 0:05:36- My hair is spiky - because it's easier to manage.
0:05:37 > 0:05:40- I can't use a hairdryer - because it's too heavy.
0:05:43 > 0:05:45- I look forward to being pampered!
0:05:46 > 0:05:51- Next, we visit the village of - Brynberian in North Pembrokeshire.
0:05:52 > 0:05:57- The community centre is a former - school that opened in the 1970s.
0:05:57 > 0:06:03- It's offered a host of events for - residents in the area and beyond.
0:06:03 > 0:06:08- Their latest event is an exhibition - and we heard more about it.
0:06:14 > 0:06:18- The building was the village school - until it was closed 1972.
0:06:18 > 0:06:23- Since then, the children have gone - to school in the nearby Eglwyswrw.
0:06:23 > 0:06:26- The good news is that it was bought - by the community...
0:06:26 > 0:06:30- ..to be used by locals as the - village lacked anything like it.
0:06:31 > 0:06:36- It's formed a great community - and is a very successful centre.
0:06:36 > 0:06:42- This centre is home to many things - from local Eisteddfods to yoga.
0:06:42 > 0:06:48- Over the coming days, it's also - welcoming a very special exhibition.
0:06:49 > 0:06:57- This exhibition is full - of paintings, prints, jewellery...
0:06:57 > 0:07:03- ..and woodwork made from wood - sourced from the Tycanol Woodlands.
0:07:03 > 0:07:08- It features items from the area - that I didn't know existed!
0:07:09 > 0:07:13- There's even a piece made - from the teapots of the old school.
0:07:14 > 0:07:20- It's wonderful that artists use old - school items and turn them into art.
0:07:22 > 0:07:27- We're so lucky to live in an area - that boasts so many artists.
0:07:27 > 0:07:32- It's such a rural area that - we don't often know our neighbours.
0:07:33 > 0:07:38- This is an opportunity to meet our - neighbours and learn about them.
0:07:39 > 0:07:47- This exhibition has amazed many - people in terms of our skills.
0:07:47 > 0:07:52- As well as exhibiting and - making friends in the local area...
0:07:52 > 0:07:58- ..the centre offers the artists - the opportunity to learn Welsh.
0:07:58 > 0:08:03- I'm learning Welsh and - live at Brynberian with my family.
0:08:03 > 0:08:11- I work as an artist in the area - and enjoy meeting others artists.
0:08:11 > 0:08:17- It's very important to meet - other artists working in the area...
0:08:17 > 0:08:22- ..because we all work by ourselves - in our little workshops.
0:08:22 > 0:08:28- It's lovely to come out and meet - everybody and make something lovely.
0:08:28 > 0:08:34- I'm delighted to be able to exhibit - alongside other interesting artists.
0:08:34 > 0:08:37- I hope to exhibit here again.
0:08:37 > 0:08:43- I've met some wonderful people - at this exhibition.
0:08:44 > 0:08:47- We're very proud of this community.
0:08:47 > 0:08:52- It's important to have a place - where we can all gather.
0:08:52 > 0:08:59- The artists from the exhibition - are all here today...
0:08:59 > 0:09:03- ..and it's proof - of the site's importance.
0:09:03 > 0:09:08- There's a lot of local talent - and it's wonderful to do this.
0:09:16 > 0:09:20- Don't forget to visit - the exhibition at Brynberian.
0:09:20 > 0:09:25- It runs until 4 June and is open - from 11.00am to 5.00pm every day.
0:09:28 > 0:09:31- Bethan has arrived - in the makeover corner.
0:09:32 > 0:09:36- After the break, we'll have - an update from Huw and the team.
0:09:37 > 0:09:41- And we count down to the - Urdd Eisteddfod in Bridgend.
0:09:43 > 0:09:43- .
0:09:47 > 0:09:49- Subtitles
0:09:52 > 0:09:54- Welcome back.
0:09:55 > 0:10:00- Bethan Walters is in the safe hands - of Huw and the makeover team.
0:10:02 > 0:10:06- Everything's going great - and Bethan is an easy recipient.
0:10:07 > 0:10:09- Her illness brings its problems.
0:10:10 > 0:10:14- Bethan can't raise her arms - to wash her hair.
0:10:14 > 0:10:20- She can't blow-dry her hair - or even brush it.
0:10:21 > 0:10:23- You have to wash it in the shower.
0:10:24 > 0:10:28- When you have a haircut, - you can't lie back over the sink.
0:10:29 > 0:10:36- My mother is exactly the same - and comes to me for a haircut.
0:10:36 > 0:10:38- She's very lucky to have me!
0:10:39 > 0:10:44- Maybe Ruth will offer - to style your hair every week!
0:10:45 > 0:10:47- What are you doing, Ruth?
0:10:47 > 0:10:55- We'll cut it short, style it with - some gel or wax and leave it to dry.
0:10:57 > 0:11:01- Bethan does something similar now - and spikes her hair.
0:11:02 > 0:11:05- Bethan can also be - quite adventurous.
0:11:06 > 0:11:14- We've got some sprays that - are used after washing your hair.
0:11:15 > 0:11:21- It's acts like a toner - and I've applied it to my fringe.
0:11:21 > 0:11:23- This is an ice, greyish colour.
0:11:24 > 0:11:29- I haven't applied it to my hair - as this is my natural colour!
0:11:30 > 0:11:36- This strawberry colour - creates a pink tint.
0:11:36 > 0:11:43- You'll have to be careful at home - as you have problems holding items.
0:11:44 > 0:11:48- Don't squeeze it too hard - in case it goes everywhere!
0:11:49 > 0:11:52- Bethan has sensitive skin, Patricia.
0:11:52 > 0:11:58- She has problems in handling - and applying her make-up.
0:11:58 > 0:12:06- Bethan told me that - she applies some blusher.
0:12:06 > 0:12:11- We want to keep it simple - and fuss-free.
0:12:12 > 0:12:16- There are plenty of - suitable products available.
0:12:16 > 0:12:23- This chubby stick from Clinique - is applied to your cheeks and lips.
0:12:24 > 0:12:28- Make sure the colour - is suitable to apply to the eyes.
0:12:29 > 0:12:33- They're available on the high street - at various prices.
0:12:34 > 0:12:39- There's a cream blusher - which you apply with your fingers.
0:12:40 > 0:12:47- You tend to apply foundation - with a brush.
0:12:52 > 0:12:54- Yes, use a sponge or your fingers.
0:12:55 > 0:13:03- You can rub it into the skin - and you can feel the foundation.
0:13:03 > 0:13:10- You don't know how you'll feel - from day to day.
0:13:10 > 0:13:16- You may have to go somewhere - and are unable to apply make-up.
0:13:16 > 0:13:19- It can be quite awkward for you.
0:13:19 > 0:13:23- I won't wear make-up - and just apply lipstick.
0:13:24 > 0:13:31- Patricia will do her best - to show you how to apply it.
0:13:31 > 0:13:37- The plastic buttons on these sprays - are easier to use.
0:13:37 > 0:13:44- They also come in a tub - and it's a gel to rub in your hair.
0:13:45 > 0:13:47- Ruth will take you - through the steps.
0:13:48 > 0:13:51- You'll look stylish - rather than a clown!
0:13:52 > 0:14:00- When we return to the studio, - Bethan will look a lot different.
0:14:02 > 0:14:10- We can't wait to see the results - at the end of the programme.
0:14:11 > 0:14:13- I don't know about pink hair!
0:14:13 > 0:14:19- In less than week, thousands of - youngsters will flock to Bridgend...
0:14:19 > 0:14:23- ..to compete - in the 2017 Urdd Eisteddfod.
0:14:23 > 0:14:29- Our guest has worked tirelessly - in preparation for the occasion.
0:14:29 > 0:14:35- Tegwen Elis was appointed the - Chair of the Executive Committee.
0:14:35 > 0:14:43- Are you ready for next week?
0:14:46 > 0:14:54- I feel I can see the light - at the end of the tunnel.
0:15:12 > 0:15:20- I will become the chairperson after - leaving my role at school next week.
0:15:43 > 0:15:51- The Urdd offers - the invitation to hold the event.
0:15:51 > 0:15:59- There's so much preparation - for the festival.
0:16:02 > 0:16:10- Yes, and we had to make sure - that we could accommodate it.
0:16:13 > 0:16:21- The Urdd is at the site of the - Pencoed Campus of Bridgend College.
0:16:25 > 0:16:30- We asked the college for their - permission to use the site.
0:16:30 > 0:16:35- It's quite a convenient location.
0:16:36 > 0:16:43- It's just off the M4.
0:16:44 > 0:16:48- The field turns into - a youth festival for an entire week.
0:16:48 > 0:16:56- We've roped in the locals.
0:17:01 > 0:17:07- We must thank them for their help - in raising money and awareness.
0:17:07 > 0:17:15- The Welsh language is strong - in the areas.
0:17:23 > 0:17:29- We've explained what the Eisteddfod - is about to non-Welsh speakers.
0:17:30 > 0:17:36- The 2017 Urdd Eisteddfod Crown has - arrived at the Prynhawn Da studio.
0:17:36 > 0:17:43- This year's Crown - was made by Iolo Edgar.
0:17:43 > 0:17:51- He lives in Bridgend.
0:17:55 > 0:18:00- We told Iolo what kind of Crown - we wanted.
0:18:01 > 0:18:09- Iolo has also made a collection of - jewellery that's available to buy.
0:18:14 > 0:18:19- Iolo has captured the spirit of the - area in the Crown and the jewellery.
0:18:20 > 0:18:24- There are only eight of these - necklaces available now!
0:18:33 > 0:18:38- The 2017 Urdd Eisteddfod Chair - was donated by Ysgol Llangynwyd.
0:18:39 > 0:18:43- It was created by a teacher called - Osian Roberts.
0:18:43 > 0:18:45- It's quite a heavy piece.
0:18:46 > 0:18:49- Let's hope someone - is worthy to have it.
0:18:50 > 0:18:55- Tickets are still available for the - opening ceremony on Sunday 28 May.
0:18:55 > 0:18:59- The opening concert on Sunday 28 May - will be hosted by Sian Lloyd.
0:19:00 > 0:19:04- Sophie Evans, Only Boys Aloud, - Dawnswyr Bro Taf...
0:19:05 > 0:19:13- ..Steffan Rhys Hughes, Cor Adran - Bro Taf and Rhydian Jenkins perform.
0:19:13 > 0:19:21- We're still appealing for volunteers - to help us at the Urdd Eisteddfod.
0:19:22 > 0:19:30- Volunteers play a key role - at the Urdd Eisteddfod.
0:19:35 > 0:19:43- They have helped raise money - and awareness of the event.
0:19:43 > 0:19:49- There's been a shortage of stewards.
0:19:49 > 0:19:54- We are starting to get a few names.
0:19:54 > 0:19:57- Many teachers are helping out.
0:19:59 > 0:20:07- The opening concert includes a show - by local primaries and a youth show.
0:20:14 > 0:20:17- The t-shirt is part of that - performance.
0:20:18 > 0:20:21- The primary show is - on the Tuesday night.
0:20:22 > 0:20:27- It's called Sioe Brachu.
0:20:27 > 0:20:33- There's also a handy app to download - with details of the Urdd Eisteddfod.
0:20:34 > 0:20:38- There's plenty still to come today - including our Book Club.
0:20:38 > 0:20:39- .
0:20:41 > 0:20:43- Subtitles
0:20:47 > 0:20:49- Welcome back to Prynhawn Da.
0:20:49 > 0:20:57- In a moment, Alison Huw has foods - that eases the stresses of exams.
0:20:57 > 0:21:03- We reveal Bethan's new look after - her day with the makeover team.
0:21:03 > 0:21:05- Stay tuned for all this.
0:21:10 > 0:21:13- Today, we're looking back whilst - looking to the future...
0:21:14 > 0:21:17- ..as we open the covers - of our Book Club with Bethan Mair.
0:21:17 > 0:21:19- Welcome to the programme.
0:21:19 > 0:21:23- Thank you.
0:21:23 > 0:21:27- We start by looking back at the past - with the Bedwen Lyfrau Festival.
0:21:27 > 0:21:35- The Bedwen Lyfrau was held - over the weekend in Aberystwyth.
0:21:42 > 0:21:48- It was the Aberystwyth Arts Centre.
0:21:48 > 0:21:56- What is Bedwen Lyfrau?
0:22:00 > 0:22:05- This is a festival - for Welsh publishers.
0:22:05 > 0:22:10- It's a festival that has - been running for 14 years.
0:22:10 > 0:22:15- This festival is for - launching books...
0:22:15 > 0:22:18- ..as well as workshops.
0:22:18 > 0:22:23- It's usually held in May.
0:22:24 > 0:22:28- It travels around the country.
0:22:28 > 0:22:34- It was very successful this year.
0:22:35 > 0:22:38- I chose the - Book of the Bedwen Lyfrau...
0:22:38 > 0:22:45- ..which was my book of the year.
0:22:46 > 0:22:54- This came on the back of the - questions that have risen...
0:23:00 > 0:23:08- ..surrounding the future of - the Wales Book of the Year.
0:23:10 > 0:23:18- The winning book was my choice.
0:23:19 > 0:23:24- I praised it to the clouds - on Prynhawn Da.
0:23:24 > 0:23:31- My book of the year - was Pantywennol by Ruth Richards.
0:23:31 > 0:23:38- It's an incredible novel.
0:23:38 > 0:23:46- Pantywennol - is set in the 19th century.
0:23:46 > 0:23:50- This is the first novel - by Ruth Richards.
0:23:50 > 0:23:55- It's a very modern novel...
0:23:55 > 0:23:58- ..in terms of the topics - that are discussed.
0:23:58 > 0:24:01- It's about the role of women...
0:24:01 > 0:24:08- ..and their future.
0:24:08 > 0:24:15- Let's look to the future - with the Tir na n-Og Award.
0:24:16 > 0:24:24- I'm one of the judges - for this year's Tir na n-Og Award.
0:24:26 > 0:24:34- Last year's books - are being judged now.
0:24:36 > 0:24:40- The Tir na n-Og Award is given - to original work for children...
0:24:40 > 0:24:43- ..in both the Welsh - and English language.
0:24:43 > 0:24:47- The winner of the Tir na n-Og Award - will be announced on 1 June...
0:24:47 > 0:24:50- ..at the Urdd Eisteddfod.
0:24:50 > 0:24:54- Let's take a look - at some of the nominees.
0:24:55 > 0:25:01- ABC Byd Natur by Luned Aaron - is one of the shortlisted books.
0:25:01 > 0:25:05- Anni Llyn has penned - Dim Ond Traed Brain.
0:25:05 > 0:25:11- Dim Ond Traed Brain contains - illustrations by Valerie Leblond.
0:25:11 > 0:25:19- There's Deg Chwedl o Gymru - by Meinir Wyn Edwards.
0:25:21 > 0:25:27- This is a great book to read - in the evening.
0:25:27 > 0:25:32- There's Yr Argae Haearn - by Myrddin ap Dafydd.
0:25:32 > 0:25:36- We have Pluen by Manon Steffan Ros.
0:25:36 > 0:25:44- The two novels are excellent.
0:25:46 > 0:25:50- These books are more - than just for children.
0:25:50 > 0:25:54- What about the standard?
0:25:54 > 0:25:59- The quality of the books - is incredible.
0:25:59 > 0:26:03- It's important that these books...
0:26:04 > 0:26:12- ..are all original pieces.
0:26:16 > 0:26:22- These awards - are not for adaptations.
0:26:22 > 0:26:25- It's a skill in itself - to adapt a novel.
0:26:26 > 0:26:31- Tegwen spoke about families...
0:26:31 > 0:26:36- ..who send their children - to Welsh language schools.
0:26:36 > 0:26:41- These adaptations - are very important.
0:26:42 > 0:26:46- Parents know what their child - will expect.
0:26:46 > 0:26:51- After reading the adaptations...
0:26:51 > 0:26:59- ..they can choose - to read original books.
0:27:01 > 0:27:04- This week on Heno, - we meet all the authors...
0:27:04 > 0:27:09- ..who are shortlisted - for the Tir na n-Og Award.
0:27:09 > 0:27:13- The winner of the Tir na n-Og Award - will be announced on 1 June.
0:27:13 > 0:27:18- It's a Bank Holiday weekend, there's - the Urdd Eisteddfod next week...
0:27:18 > 0:27:20- ..and the weather is set to improve.
0:27:20 > 0:27:24- Steff the weatherman has the details - of our competition prize.
0:27:24 > 0:27:29- Hello, I'm Steff the weatherman - and it's glorious out here today.
0:27:29 > 0:27:32- Summer is approaching - and the days are longer.
0:27:33 > 0:27:38- This prize is ideal for me and those - who enjoy camping and the outdoors.
0:27:38 > 0:27:42- There's everything from - a sleeping bag to keep you warm...
0:27:42 > 0:27:45- ..and a camping mat - to stay comfortable.
0:27:45 > 0:27:49- There's something to keep the - children quiet in the tent.
0:27:49 > 0:27:53- You can dine on the barbecue - and eat out of some fine crockery.
0:27:53 > 0:27:57- That's the prize but my ice cream - is melting so I need to eat it!
0:27:58 > 0:28:01- To win that amazing prize simply - answer the following question:
0:28:01 > 0:28:06- Where is this year's Lions tour?
0:28:06 > 0:28:10- 1) Japan, 2) France - or 3) New Zealand?
0:28:10 > 0:28:14- Call us with your answer - on 08443 35 12 44.
0:28:14 > 0:28:18- It's 5p a minute plus your telephone - company's network access charge.
0:28:19 > 0:28:21- Our phone lines close at 3.00pm.
0:28:21 > 0:28:25- Entrants must be aged 18 and over.
0:28:25 > 0:28:29- Don't call after the lines close - as you may still be charged.
0:28:29 > 0:28:36- Email prynhawnda@tinopolis.com or - visit the S4C website for all terms.
0:28:36 > 0:28:39- It's as simple as that - so get dialling now!
0:28:40 > 0:28:45- Tonight's Heno is live at 7.00pm - from Galeri, Caernarfon.
0:28:45 > 0:28:50- Wednesday on Heno means one thing - - Fancy A Fortune?
0:28:50 > 0:28:56- # Fancy A Fortune? #
0:28:56 > 0:29:01- The lines open at 7.00pm and you - could win 1,000 in Fancy A Fortune?
0:29:02 > 0:29:04- The person spinning the wheel - is yet to be decided.
0:29:05 > 0:29:08- You can cast your vote - on the Heno Twitter account.
0:29:08 > 0:29:11- Will it be the Radio Cymru - morning presenter, Aled Hughes...
0:29:11 > 0:29:14- ..or the farmer, Gareth Wyn Jones?
0:29:14 > 0:29:17- I'm sure either of them - will bring you some luck.
0:29:18 > 0:29:22- Rhodri Davies also marks 40 years - since the first Star Wars film.
0:29:22 > 0:29:26- We meet another artist nominated - for this year's Tir na n-Og Award.
0:29:26 > 0:29:30- The interior designer, Mandy Watkins - has an array of items...
0:29:30 > 0:29:34- ..that can be used both indoors - and outdoors.
0:29:34 > 0:29:38- There's also an appeal - from Gareth Thomas.
0:29:38 > 0:29:44- The former rugby player and runner - is looking for 100 young people...
0:29:45 > 0:29:48- ..to train for one of the biggest - races of the year.
0:29:49 > 0:29:53- Join Mari and Rhodri - for all this and more at 7.00pm.
0:29:53 > 0:29:57- We're going back to school - and college after the break...
0:29:57 > 0:30:01- ..as Alison has some helpful hints - for your revision.
0:30:01 > 0:30:06- No, she isn't writing essays - but has food to help your brain.
0:30:06 > 0:30:10- We reveal Bethan Walters' new look - after her makeover today.
0:30:10 > 0:30:11- Join us in a few minutes.
0:30:14 > 0:30:14- .
0:30:20 > 0:30:22- Subtitles
0:30:25 > 0:30:27- Welcome back.
0:30:27 > 0:30:29- We're in the depths - of the exam season...
0:30:29 > 0:30:32- ..so Alison is focusing - on brain food today!
0:30:32 > 0:30:34- Welcome to the programme.
0:30:34 > 0:30:38- Thank you.
0:30:38 > 0:30:46- Exams can be very stressful.
0:30:46 > 0:30:51- It's extra important that you look - after yourself during exams...
0:30:51 > 0:30:54- ..ensuring that you eat properly - and correctly...
0:30:54 > 0:30:57- ..as this helps the brain - to work at its best.
0:30:57 > 0:31:05- It can be a busy time so you should - not skip meals.
0:31:05 > 0:31:09- Avoid eating large meals - as it will only make you sleepy.
0:31:09 > 0:31:17- Rosemary has had a lot - of press attention lately.
0:31:17 > 0:31:22- A Northumbria university - carried out tests on rosemary...
0:31:22 > 0:31:28- ..and since publishing their - findings on his memory qualities...
0:31:28 > 0:31:32- ..the sales of rosemary - has gone through the roof!
0:31:32 > 0:31:36- Place sprigs of rosemary - in boiling water...
0:31:36 > 0:31:40- ..and it releases all the - much-needed oils in the herb.
0:31:41 > 0:31:49- Rosemary isn't just for lamb!
0:31:50 > 0:31:56- It's best to eat small meals - at regular intervals...
0:31:56 > 0:32:01- ..as it helps to maintain - the sugar levels in your body.
0:32:01 > 0:32:05- People vary but it's best to take - a break after about 90 minutes.
0:32:05 > 0:32:10- Studies show that short breaks - of ten minutes...
0:32:10 > 0:32:16- ..helps people to persevere - with their studies.
0:32:16 > 0:32:20- It's important - to drink plenty of water.
0:32:20 > 0:32:24- Studies show that - when you're dehydrated...
0:32:24 > 0:32:29- ..it can affect - your ability to concentrate.
0:32:29 > 0:32:34- You could keep a bottle of water - on your desk...
0:32:34 > 0:32:42- ..to ensure you drink water - regularly.
0:32:43 > 0:32:51- You can buy bottles that show - how much you drink during the day.
0:32:54 > 0:32:59- Some schools allow children - to take water into exams.
0:32:59 > 0:33:07- These bottles are great - for everyone.
0:33:21 > 0:33:26- On the day of your exam, it's - important to have breakfast...
0:33:26 > 0:33:34- ..to ensure you give the body - and brain enough energy.
0:33:39 > 0:33:44- It's important to give the body - the fuel it needs to operate.
0:33:44 > 0:33:48- Porridge with berries helps - to boost your levels of vitamin C.
0:33:49 > 0:33:56- Blackberries are very effective in - terms of helping short-term memory.
0:33:56 > 0:34:01- It's important to have meals - that can be prepared quickly...
0:34:01 > 0:34:09- ..and are nutritious.
0:34:11 > 0:34:16- Hummus is a great source of protein.
0:34:16 > 0:34:24- The vegetables quench your thirst - and are filling.
0:34:27 > 0:34:35- Peanut butter is full of protein - and good oils for the brain.
0:34:48 > 0:34:55- Opt for a light lunch - such as poached egg and avocado.
0:34:55 > 0:35:01- Eggs contain choline - that helps the brain.
0:35:02 > 0:35:10- Oily fish is excellent - for the brain.
0:35:14 > 0:35:20- You can have mackerel or salmon.
0:35:20 > 0:35:25- These are great.
0:35:25 > 0:35:33- You can also buy ready-made pots.
0:35:40 > 0:35:48- You could enjoy a cucumber - and cheese sandwich.
0:35:54 > 0:36:01- Opt for nuts, seeds, granola bars or - popcorn for your afternoon break.
0:36:01 > 0:36:09- Seeds are full of good fat - and release energy gradually.
0:36:24 > 0:36:29- An hour before bed, have a snack - that is full of carbohydrates.
0:36:29 > 0:36:34- Your supper should contain a protein - that is high in tryptophan...
0:36:34 > 0:36:39- ..that aids sleep.
0:36:40 > 0:36:43- Broccoli is a great source - of vitamin K...
0:36:43 > 0:36:47- ..helps to boost the way the brain - processes information.
0:36:48 > 0:36:50- Thank you, Alison.
0:36:50 > 0:36:55- Bethan Walters from Nantgaredig - has been enjoying a makeover today.
0:36:55 > 0:36:59- ..Huw can remind us - of how she looked earlier.
0:37:04 > 0:37:10- The clothing slips on easily - and has layers.
0:37:10 > 0:37:16- Her bum-bag compensates a handbag - and there's leggings and flat shoes.
0:37:19 > 0:37:22- Let's take a look at Bethan now.
0:37:22 > 0:37:23- Wow!
0:37:24 > 0:37:27- You look incredible.
0:37:27 > 0:37:33- How do you feel?
0:37:33 > 0:37:36- I've had a great day.
0:37:36 > 0:37:40- I've really enjoyed it.
0:37:40 > 0:37:44- I feel funky!
0:37:44 > 0:37:47- Tell us about the outfit, Huw.
0:37:47 > 0:37:55- I haven't worked miracles.
0:37:57 > 0:38:05- Bethan is restricted - with some of her clothes.
0:38:06 > 0:38:13- She gave me a list of things - that she couldn't wear...
0:38:13 > 0:38:21- ..that included buttons and zips.
0:38:34 > 0:38:39- She struggles to stand - for this long.
0:38:40 > 0:38:43- This is one piece.
0:38:43 > 0:38:51- Bethan would wear a t-shirt - with a dress and leggings...
0:38:55 > 0:38:59- I love the colour.
0:39:08 > 0:39:13- I was expecting pink hair!
0:39:14 > 0:39:21- It's baby pink.
0:39:21 > 0:39:25- There's also a touch of silver.
0:39:25 > 0:39:33- Where can you get these sprays?
0:39:33 > 0:39:41- The sprays can be bought online - or at Sally's in Trostre.
0:39:47 > 0:39:51- It also helps to stop blonde hair - from looking brassy!
0:39:52 > 0:39:55- Which make-up products - have you used, Patricia?
0:39:56 > 0:40:00- Bethan couldn't wear mascara.
0:40:01 > 0:40:09- I've got some pink - and silver eye shadow.
0:40:10 > 0:40:18- I've used the tweezers - to remove any unwanted hair.
0:40:18 > 0:40:23- There's some lipstick - and blusher too.
0:40:23 > 0:40:26- I struggle with make-up.
0:40:26 > 0:40:30- I'll try to slap this on.
0:40:30 > 0:40:37- I needed to be pampered.
0:40:37 > 0:40:41- I've had a great afternoon.
0:40:41 > 0:40:47- You have a party this weekend.
0:40:48 > 0:40:52- I'm going to - a cheese and wine afternoon...
0:40:52 > 0:40:59- ..and the same - on Saturday and Sunday.
0:40:59 > 0:41:06- I wanted to thank my friends - for all their help.
0:41:06 > 0:41:09- They have helped me - since my divorce.
0:41:10 > 0:41:15- I'm also 60 on Monday!
0:41:16 > 0:41:19- We hope you've enjoyed your day - on Prynhawn Da.
0:41:19 > 0:41:22- On tomorrow's programme, there's - more fashion advice from Huw.
0:41:23 > 0:41:26- Dr Ann discusses bites - and staying healthy in the heat.
0:41:26 > 0:41:29- Catrin Reynolds looks at the - latest magazine stories.
0:41:29 > 0:41:33- Ar y Lein with Bethan Gwanas follows - the news and weather.
0:41:33 > 0:41:37- Until tomorrow, it's a very - good afternoon to you all.
0:41:38 > 0:41:40- .