Well, where to start.
Salt water:
ghost shrimp, pile works, sand worms, juvenile shrimp/prawns, Sand fleas, Water fleas and some others
Fresh water:
caterpillars, Helgramites, Mayfly nymphs, snails, Leeches, flat worms
earthworms, crayfish.
Too many to list really. It looks close to a lot of stuff I have found in and around the waters I fish in.
I will have to measure how far I can cast them. I will have to get both an unweighted and weighted size 8 and see how far they go. I can only guess but I think I can throw and unweighted one close to 30 feet. Does that mean everyone can, probably not but I know I can throw a single egg hook with one egg and no other wieght over 10 feet easy.
I love taking my kids fishing, now if I could just manage to fish at the same time.