Highlights From Montreal

The Raptors Dance Pak were in Montreal recently as part of the NBA Canada series, check out some of the highlights from their trip!

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Making A Special Visit In Montreal

Members of the Raptor Dance Pak traveled to the Montreal Children’s Hospital with the Raptor to pay a special visit to some of the patients. Check out the photos below.



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Livin’ On A Prayer…

Great to see Jon Bon Jovi at the Raptors’ preseason game against the Wizards!

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Monday Fit Fact: Perfect Pumpkin Protein Bars

As members of the Raptors Dance Pak we all have very busy schedules.  A large part of being on the Dance Pak is balancing our everyday lives (work, school, family) with rehearsals, games and appearances.  Often this means we are on the run and forced to grab food on the go. This can make it challenging to eat properly which is such an important part of staying fit.

In order to eat well with my busy schedule I have started cooking most of my food on Sunday or Monday and either freezing or refrigerating my food for the week.  One of my favorite recipes to take on the go just happens to be a perfect fall recipe for staying fit.

Jamie Eason’s Pumpkin Protein Bars are delicious and nutritious.  I have made this recipe many times but I think my latest batch was the best! I have modified Jamie’s recipe slightly based on what I had in my kitchen after moving.  Below is Jamie Eason’s recipe along with my modifications.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


  • ½ C Xylitol Brown Sugar Blend (Ideal)
  • 1 – 4 oz. jar baby food applesauce
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 4 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts (optional)


  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

My Modifications:

  • I use NO SALT (a sodium substitute, Potassium) instead of the salt
  • I did not have ground clove or ginger so I doubled the cinnamon
  • I used baking powder (2 tsp.)  instead of baking soda and powder
  • I have made the bars with and without walnuts but this time I used walnut crumbs from bulk barn and sprinkled them on top before placing in the oven to bake. This is my favorite way to use the walnuts!

These are a perfect post workout/ rehearsal/game snack, packed with protein and super delicious!

Pumpkin is one of my favorite foods to cook with because it is delicious, makes moist baked goods and a great source of nutrients such as Vitamin A, C, E, Iron, Niacin, and Fibre.

I hope you all enjoy. Happy Fall!


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RDP Hits Halifax…

Members of the Raptors Dance Pak recently headed out to Halifax to take part in the Raptors intrasquad scrimmage in Halifax. Check out some of the highlights!

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Behind The Scenes Of Our Photo Shoot

Get your first look at a big photo shoot for the new edition of the Raptors Dance Pak. Be sure to follow the RDP on Twitter and like their official Facebook page!

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Shots From Cancun…

Click the photo below to see our latest gallery of pics in Cancun for the Sprite Rafaga Experience!

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Pranking Jay

The Raptors Dance Pak is helping member Jay celebrate her birthday by surprising her with desert…

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Practice Makes Perfect

Get your first look at the Raptors Dance Pak as they prepare a routine for the upcoming 2012-13 Raptors season!

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Pics From The Sprite Celebrity Game In Shanghai

Here’s another photo gallery from the Raptors Dance Pak’s most recent visit to China. Click the photo below to see more of the RDP participating in the Sprite Celebrity Game in Shanghai!

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