This Week’s Raptors Dance Pak Playlist: GAME DAY EDITION!

By Stephanie

Here is a collection of some of our favourites for this week! The Pak is always listening to music, whether we’re jamming to our iPods on the subway, or starting dance parties in our change room! Check it out!

Janaye and Nina: “Locked Out of Heaven” – Bruno Mars
Kalina: “Right here” – Justin Bieber ft. Drake
Rachelle: “Cheers (Drink to that)” – Rihanna
Megan: “To the World” – Kanye West ft. R. Kelly
Bo: “Ball” – T.I
Jamie: “Just the Way You Are” – Bruno Mars
Ashley: “I knew You Were Trouble (cover)” – Walk off the Earth
Morgan: “Ain’t nobody’s Business” – Rihanna ft. Chris Brown
Aryana: “Jump” – Rihanna
Mariah: “Ai Se Eu Te Pego” – Pitbull ft. Michel Telo
Colleen: “What the Water Gave Me” – Florence and the Machine
Cristina: “Lover of the Light” – Mumford and Sons
Natalie: “Be Still” – The Killers
Stephanie: “Cheated Hearts” – Yeah Yeah Yeahs
Mahta: “Turn up the Music”- Chris Brown
Lindsay and Amberley: “Ho Hey” – The Lumineers

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The MGD Guys Night Out Experience…

Check out some of the sights and sounds during an MGD Guys Night Out game. You can be a part of the fun with us during every Friday home game.

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Monday Fit Fact: Pumpkin Spice Protein Muffins

By Colleen

Pumpkin Spice Protein Muffins


2/3 C almond milk vanilla unsweetened
1t baking soda
1 t baking powder
1 scoop vanilla protein powder
4 egg whites or ½ C egg whites
1 t vanilla
1 t cinnamon
1t ground cloves
1 ½ C oat flour
1 C pure pumpkin puree
½ c zero calorie sweetener (xylitol, truvia, splenda)

Optional to add chopped walnuts to the top of muffins before baking
1. Pre-heat oven to 350°
2. Combine dry ingredients and stir until thoroughly mixed
3. Add wet ingredients and mix by hand until all ingredients are combined
4. Grease muffins tins with coconut oil and add ¼ cup of mix to each tin
5. Bake for 22-25 minutes
Bake for 25 min at 350°
Makes 18-20 muffins
Nutritional Information:
Calories: 42
Fat: <1g
Carbs: 6g
Protein: 3g

These muffins are filling and great source of carbs and protein for after a workout. Grab one of these instead of having your post workout protein shake. Enjoy!


Mariah Talks About Coach Amberley

Mariah shares what it’s like to work with RDP Coach Amberley.

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Monday Fit Fact: Chocolate Peanut Butter Protein Clusters

These clusters are delicious and filling. They are also great for those with cravings for chocolate and peanut butter. I eat these as a snack on days when I workout. You could substitute the all-natural peanut butter for a natural smooth almond butter.  Enjoy!

Chocolate Peanut Butter Protein Clusters


2 C oat flour
2 C quick cooking oats
1/2 C all natural peanut butter
1Cc almond milk
6 egg whites or 3/4C liquid egg whites
1 t baking soda
1 t vanilla
1 C brown sugar sweetener (xylitol, or splenda)
1 t “No Salt” (salt substitute)
1 t ground cloves
1t cinnamon
4 oz. unsweetened apple sauce
2/3  C unsweetened cocoa

Bake at 350° for 20 minutes


  1. Pre-heat oven to 350°
  2. Combine dry ingredients and stir until combined
  3. Add wet ingredients and blend with a fork
  4. Form balls and place on a greased cookie sheet
  5. Makes 18-20 servings
  6. Bake for 20 minutes

Nutritional Information:

Calories- 70
Fat- 4g
Carbs- 13g
Protein- 5g

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Behind The Scenes On Game Day – Part Two

More from behind the scenes on game day with the Raptors Dance Pak at ACC…

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Behind The Scenes On Game Day – Part One

Raptors Dance Pak captain Ashley gives you a glimpse behind the scenes with the RDP pre-game at ACC.

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Double Birthday Prank!!!

Time for another RDP birthday prank, with Rachelle and Colleen getting some belated desert… whether they like it or not!

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Pranking Steph…

With some extra time in Montreal, Ashley and Nina prank fellow RDP member Steph…

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Monday Fit Fact: Turkey and Broccoli Casserole

Hello again, I’m back with another healthy recipe for you. This is an easy dish to throw in the fridge and reheat in a pan for lunch the next day. I love making casseroles because you can pretty much use whatever you have in your fridge.

I am on a turkey kick right now so I came up with this recipe using turkey and other ingredients I had in my fridge. It was a great healthy comfort food meal for a cold Saturday afternoon. I curled up on the couch with a bowl and a book.

This casserole contains all the components of a nutritious meal into one dish for easy clean up. This also makes it a prefect meal to take on the go because you only need to pack one container (great for lunch the next day). Feel free to add or substitute any ingredients you wish. For example, turkey could be replaced with chicken or tuna.


• 20-24 oz. Turkey breast, or turkey breast roast
• 2 cans low-fat or fat-free cream soup (cream of broccoli, mushroom, chicken, or celery)
• 1 ½ C fat-free cottage cheese
• 2/3 C skim milk
• 1 can sodium free peas
• 1C mushrooms sliced
• 2-3 small white onions chopped
• 2-3 celery stalks chopped finely
• 2tsp No Salt
• 2tsp pepper
• 2 T garlic powder
• 1 T onion powder
• 3 C broccoli chopped
• 1 C uncooked brown rice pasta, or 2/3 C uncooked brown rice
• Pam or another fat free cooking spray (no oil)


1. Heat oven to 350°
2. Season turkey with No Salt, pepper and garlic powder and bake turkey breast for approx. 45 minutes
3. In a bowl combine cans of soup, cottage cheese, peas and milk. Stir until mixed together
4. In a pan sauté chopped onion and celery with half the salt, pepper, garlic and onion powder until the onion is transparent, then add to soup bowl (do not use butter or oils)
5. In the same pan you used for celery and onion, sauté sliced mushrooms and add to soup bowl
6. In small pot blanch the broccoli by putting it into boiling water for 1-2 minutes. Strain and add to bowl with soup mix
7. Cook pasta or rice al dente and add to bowl
8. Once turkey is done baking, cut into small bite size cubes and add to bowl
9. Mix all ingredients thoroughly and add the rest of the seasonings
10. Spray and 9×12 casserole dish with non-fat cooking spray and empty the soup mix and spread into corners with a spatula
11. If you feel so inclined you may add a low fat cheese over the top of the casserole before baking
12. Cover with tin foil and bake at 350° for 45 minutes

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