health Archives - The Cassie Long

2022 Golden Isles Holiday Event Guide

December 3, 2022December 9, 2022by Cassie LongLeave a Comment

TIS’ THE SEASON for family gatherings, holiday events, gift-giving, cozy couch snuggles, extra coffee + warm meals shared together. It’s one of my favorite times of year and although it can get busy, I hope you find time to slow down, to reflect with gratitude on this past year and pray for the Lord’s provision in 2023. If you find yourself saying “I just need to make it through this week,” let that be a reminder that it’s okay to say no to the hustle and bustle, it’s okay to have lazy days with your kids, it’s okay to slow down bake cookies, fresh bread + watch Christmas movies all day.

But if you do find yourself wanting to get out and enjoy the festivities in the Golden Isles, below is a round-up of fun Holiday Events!

Holiday Events In The Golden Isles

Glynn County Holiday Events

12 Days Of Christmas Light Displays @ Jekyll Island – 6pm-12am Daily through 1/8

Peppermint Land Mini Golf @ Jekyll Island Mini Golf – Daily through 1/2

Santa Mailbox on Main @ Jekyll Island – Daily through 12/24

Silents Disco @ Reid’s Apothecary – Fri, 12/9, 9pm

Breakfast w/ The Grinch @ Jekyll Island Club Resort – Sat, 12/10, 9am-11am

Winter Wonderland @ North Glynn Sports Complex – Sat, 12/10, 10am-12pm

Holly Jolly Jekyll Light Parade @ Great Dunes Beach – Sat, 12/10, 7pm

Christmas Lightshow @ Newcastle St – Fridays + Saturdays, 7pm + 9pm

Teddy Bear Tea @ The King and Prince – Sun, 12/11, 11:30am

Camden County Holiday Events

Christmas on The Farm @ Incacheetoo Plantation – Saturdays 11am-7pm + Sundays 1pm-6pm

Santa Lighted Boat Parade @ St. Marys Waterfront Park – Sun, 12/11, 6pm

Christmas Movie Night @ Chick-Fil-A – Sat, 12/10, 6pm

Miracle at the North Pole @ St. Marys Little Theatre – Sat, 12/10, 6pm

Check back each week as I edit for the upcoming weekend!

FREEBIE: December Home Maintenance Checklist

Prep for winter with these 5 December home maintenance tips:

Inspect attic insulation. If it’s level with or below your joists, you may need to add more.
Clean your chimney and fireplace. If you have gas logs, compressed air clears away dust and soot.
Check for drafts around exterior doors and replace weatherstripping or use a physical barrier if needed.
Put a few indoor and outdoor lights on timers. Added security and one less thing you have to remember.
Consider a security or doorbell camera. The holidays are rife with porch pirates. Plus, you can usually score a good deal this time of year.

What’s on your home to-do list this December? Drop how you like to winterize your home in the comments below.

Merry Christmas + Happy Holidays from my family to yours!

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A Guide To Buying Your First Home in 2022

July 16, 2022July 16, 2022by Cassie LongLeave a Comment

Ready to buy your first home in The Golden Isles in 2022? I specialize in helping first-time home buyers like you find their dream property in Saint Simons Island, Brunswick, Kingsland and Saint Mary’s.

The First Step for Buying a Home

Before you start searching for homes online, it’s important to take the first step to house shopping: Getting pre-approved for a mortgage.

How To Get Pre-Approved

Your pre-approval will tell you what you can afford and what your monthly payment will be, so it’s important to determine this before you start searching for your new home.

Pre-approval is good for about 30-90 days, so once you’re ready, take these first 3 steps to get it done.

Contact me and I’ll send over a list of lenders I know and trust.
Look over the list, check out online reviews, and ask friends and family for referrals.
Email 2-3 lenders you like or let me introduce you over email.

Once you’ve got your pre-approval letter in hand, it’s time to start the search!

How To Search for Homes To Buy

Before we hop into the home search, I like to advise my clients to create a “Needs” list and a “Wants” list. This will help us to really focus on the things that are most important in your future home.

Needs are the non-negotiable features; the features you simply must have in your next home. Wants are the ones you’d like to have, but you can add or change down the road. Remember, you can’t change the lot or the location so make sure you love both.

Once you’ve established what you’re looking for, I will set you up on a search so you can receive an email the second a home that fits your criteria goes live. If you have any questions about a property, send me the information and I will find out for you. Send me listings you like and I can get more information and set up showings on your behalf.

What Happens When When You Find THE ONE?

After touring houses and choosing the one you love, it’s time to make an offer. To do this, you’ll need your pre-approval letter or proof of funds. You’ll also need to make an escrow deposit of at least 1-2% of the purchase price. This will go towards your closing costs at closing.

Have more questions about buying a home or what happens after making an offer? Download my free homebuyers FAQ below by putting “homebuyers FAQ” in the details!

Search for Homes

Connect With Me

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Building Our HOMESTEAD in Georgia | Grace Grown Farm

March 28, 2022July 11, 2022by Cassie LongLeave a Comment

Here is the start to building our homestead in Georgia. In December of 2021, we sold most of our things to buy a tiny 660-square-foot house on 14 acres in Camden County, Georgia. Our goals with the homestead include; COMPOSTING, RAISING CHICKENS, GARDENING, SOURDOUGH and so much more. We want to grow our own food, utilize the land the Lord has given us to be less dependent on the system, and ultimately put energy back into this planet through small steps of regenerative permaculture. Keep in mind that we’re just two kids who grew up in the suburbs of Atlanta learning to farm as we grow. We hope you’ll learn how to homestead in Georgia with us!

If you’re not following along on YouTube or Instagram, let’s get you up to date from where it started to where we are now (December-March)

The Start to Our MINI HOMESTEAD | We’re Buying a 660 SqFt House on 14 Acres

This video is the start to our journey – from seeing the land for the first time, to packing, planning and inspection and appraisal day during the home-buying process (lucky for Patrick, I was the Realtor on our transaction).

The very beginning…. BEFORE we moved… the buying process!

The Start To Our MINI HOMESTEAD Part 2 | Buying a TINY house on 14 Acres

We’re downsizing from a 1,350 SqFt townhome with ZERO yard to a 660 SqFt tiny home on 14 acres. This video is part 2 of the purging, packing, buying + MOVING process!

Final prep and MOVE-IN Day!

Clearing Land, Composting + Winter Garden

This video is week one of setting up our “sorta” homestead, including clearing the land, VIVOSUN compost tumbler bin, sourdough starter, putting together the winter lettuce and herb garden (zone 9a) and more!

AFFILIATE LINKS MENTIONED IN VIDEO:

Vivosun Compost Bin: https://rstyle.me/cz-n/f5r6rgcwdgf

Women’s Work Gloves: https://rstyle.me/cz-n/f4d3sbcwdgf

WheelBarrow: https://rstyle.me/cz-n/f55niecwdgf

Raised Garden Bed: https://rstyle.me/cz-n/f55nqwcwdgf

14-Acre Property Tour, chicken coop plans + Making Bone Broth

This week on the homestead we’re showing the progress of clearing the chicken coop spot, talking about future home plans (BARNDOMINIUM BUILD), making beef bone broth, releasing live ladybugs and more!

AFFILIATE LINKS MENTIONED IN VIDEO:

LIVE LADYBUGS: https://rstyle.me/+WEjBmOsKS-YWdhZIIJPWmA

Bringing CHICKENS home to the HOMESTEAD

On this homestead update, we’re putting together a 10ft x 8ft storage shed, staining the front porch, planting a lemon tree, demo on the old barn, putting together the chicken coop AND bringing the hens home!

AFFILIATE LINKS MENTIONED IN VIDEO:

Arrow 10ft x 8ft storage shed: https://rstyle.me/+T66-BlNOZ4zDNZOlNZAZ6g

Chicken Coop Dog Kennel: https://www.tractorsupply.com/tsc/product/retriever-lodge-expandable-kennel-10-ft-l-x-5-ft-w-x-6-ft-h

Expansion to make it 10 x 10: https://www.tractorsupply.com/tsc/product/retriever-2-panel-expansion-pack?cm_vc=-10005

Roof: https://www.tractorsupply.com/tsc/product/retriever-10-ft-x-10-ft-roof-cover-1125406

Planting BLUEBERRY bushes on our Georgia HOMESTEAD | ZONE 9A

Apparently, Rabbit Eye Blueberry bushes are native to Georgia and grow extremely well in zone 9a so we’re giving them a try. PLUS, Char (my little one) can eat her weight in blueberries. Our focus when planting the garden is to grow what we eat the most of so that we do not have to buy those things from the store. I hope you enjoy this beginner gardening video of how to plant blueberry bushes in Georgia – zone 9A. And, planting seed mix for a wildflower pollinator patch. Too bad I think the intense storms the days following this video washed those seeds away. Time will tell!! Keep in mind, I am a beginner gardener and we are learning as we grow…. that’s the fun of homesteading! I simply wish to share our journey and learning experience – even if that includes failures!

AFFILIATE LINKS MENTIONED IN VIDEO:

WILDFLOWER SEED MIX: https://rstyle.me/+YCGPbwfPeUV2bHuBjA5njg

DUCK BOOTS: https://rstyle.me/+W0h_dMUlR-Au_EvtkPjyOQ

Now that you’re all caught up, be sure to head over to INSTAGRAM to follow along for daily updates. “See” you over there!

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WEEKLY RECAP: lucky charm bites, booty workout + YOGA SCULPT workout!

March 21, 2021March 21, 2021by Cassie LongLeave a Comment

It’s been a busy and great week over here with me finishing and passing my real estate course final, so not too much has happened content-wise BUT I wanted to round-up a few things just in case you missed them on IG… AND A FULL-BODY, 35-MINUTE YOGA SCULPT WORKOUT VIDEO!

LEGS UP THE WALL POSE

This is my favorite part of my nighttime routine, but lately, I’ve been adding it in during my workday and it’s such a relaxing reset when I’m feeling a creativity block, feeling overwhelmed, or just need a minute without a screen in front of my face.

Benefits of legs up the wall pose:

?muscle relaxation
?calms your nervous system
?relieves fatigue
?releases stress + tension
?allows you to pause

https://www.instagram.com/p/CMQAOfQhe7j/?utm_source=ig_web_copy_link

3-Ingredients Leprocauhn Bites

Lucky Charm Leprechaun Bites

These 3-ingredient bites were perfect for St. Patty's day but can totally be made year-round, and subbed with any cereal. Usually, we go with a healthier cereal option, but she absolutely loved it with lucky charms!

Print Recipe

Prep Time 5 mins

Cook Time 2 mins

Course Breakfast, Snack

Equipment

Muffin/Cupcake Tin
Muffin/Cupcake Liners
Small Saucepan
Mixing Bowl

Ingredients

1/2 Cup Honey
1/2 Cup Peanut Butter
3 Cups Lucky Charms

Instructions

Melt the peanut butter and honey over medium heat in a saucepan
Add lucky charm to mixing bowl
Pour melted mixture over cereal + mix until combined
Scoop out into muffin tin while slightly pressing the mixture together
Allow to "set" in fridge for an hour
ENJOY!

SIDE BOOTY WORKOUT

This circuit is great for glute activation (before a glute-focused workout like squats, deadlifts, hip thrusts, etc), a workout finisher for a booty burn after leg day or to utilize as a superset.

If you’re looking to GROW + STRENGTHEN your glutes, doing this alone will not get you the results you want. But when doing this IN ADDITION to strength training, you will start to see your glutes explode!

You will just need a bench and your booty….

ALIGNMENT >>

-Table top position with shoulder over wrists and hips stacked over your knees.

-Allow you working leg to come off the side of the bench onto the ground.

-Turn your toe slightly out to the back corner of your space (working the diagonal targets your side booty!)

-FLEX YOUR FOOT!!!!

-Keep your core engaged by pulling the pit of your belly button in + up towards your spine

-Both hip points STAY squared… resist the urge to open your hip when lifting your leg.

3 ROUNDS:

-10 leg raises (full range, squeeze booty at top, keep core engaged to take arch out of your lower back)

-10 pulses (hold at your high-point and press up an inch…think small + controlled)

-10 heel stamps (feet are super flexed… imagine you’re stamping your entire foot onto the ceiling)

https://www.instagram.com/p/CMm0LqdJYTe/?utm_source=ig_web_copy_link

35-MIN. LOW-IMPACT YOGA SCULPT WORKOUT

Don’t forget to subscribe on YouTube and let me know what you think of the workout! Thanks for stopping by!

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Red Superfood Protein Smoothie

March 14, 2021March 14, 2021by Cassie LongLeave a Comment

Over the last month, I’ve been focusing on building more muscle, so in addition to incorporating heavier strength-building workouts, I’ve been trying to up my protein + caloric intake… insert this superfood protein smoothie.

vegan protein, red superfoods, strawberries, bananas, superfood protein smoothie recipe. Buti performance supplements

About the Superfood Protein Smoothie

I’ve always enjoyed a protein shake after my workouts but lately, I’ve been opting for this DELICIOUS superfood protein smoothie with BUTI Performance Red Superfoods for added nutrients! PS-you can use my code, ‘Figs5’ to save money on your purchase! Overall I’ve felt better, more energized, and have even noticed a difference in my skin health.

This smoothie is great for post-workout, breakfast, or even a midday/evening snack when that sweet tooth hits. It truly tastes like a strawberry milkshake but it’s packed with amazing superfoods AND a full serving of vegan protein. What more could you ask for?!

What is the RED Superfood supplement?

RED Superfood provides a superfruit blend of strawberries, cranberries, raspberries, pomegranate, and other potent fruits to form a nutritional powerhouse. This superfood drink is packed with antioxidants to help clean up unstable free radicals that damage cells. All ingredients are high in polyphenols, carotenes, and phytonutrient antioxidants. Delicious and nutritious, great for any time even for after-workout recovery.

source: buti performance

Benefits of RED Superfood:

Some benefits of RED Superfood may include:

-Boost energy, exercise performance, brain function, and metabolism

-Increase nitric oxide and blood flow

-Reduce free radical production

-Promote a healthy immune system

source: buti performance

Superfood Protein Smoothie

Red Superfood Protein Smoothie

This superfood protein smoothie is perfect for post-workout, in addition to breakfast, or even later in the evening as a sweet treat. Filled with phytonutrients and antioxidants, this smoothie will leave you feeling fresh, energized, and completely replenished! Plus, the Red Superfoods that I use are strawberry-kiwi flavored, so this recipe truly tastes like a strawberry milkshake!

Print Recipe

Prep Time 1 min

Cook Time 1 min

Course Breakfast, Dessert

Cuisine American

Servings 1

Equipment

Blender

Ingredients

1 Banana
1 tbsp Peanut Butter
1 Scoop BUTI Performance Vegan Vanilla Protein
1 Scoop BUTI Performance REDS Superfood
1 Cup Almond Milk
1 Cup Ice

Instructions

Combine all ingredients into a high-speed blender.
Blend for 1-2 minutes until desired consistency.
Add additional milk as needed.
ENJOY!

Notes

LINKS:

Use my code, Figs5 to save on any of your BUTI Performance Supplements. Two of my favorites used in the recipe are:

Vegan Vanilla Protein

Red Superfoods

My go-to blender: NutriBullet or Kitchen Aid 5-Speed Blender

Keyword breakfast smoothie, fruit smoothie, post-workout smoothie, protein smoothie, reds superfood, smoothie, superfood smoothie

I hope you enjoy this recipe and don’t forget, you can use my code: ‘Figs5’ for a discount on any BUTI Performance Supplements!

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Pre-Workout Snacking: DIY Granola Cups w/ Nutsola

July 26, 2020July 26, 2020by Cassie Long2 Comments

If you’re like me then you’ve probably spent hours wondering + searching for what you should fuel your body with before an intense workout. Well, I don’t have all the answers but I wanted to share a recipe for DIY granola cups because they’re affordable, easy and super nutritious making it the perfect pre-workout snack!

You only need one thing for this recipe… NUTSOLA. Well, 2, because you also need water but we’ll get to that in a minute!

Ive talked about Nutsola before and used it in my Nicecream Nutsola Bites post, but if you’re new here, you might be wondering what Nutsola is.

VEGAN, GLUTEN FREE, GRAIN FREE SNACK: NUTSÓLA is for everyone and for any type of snack. Keep at home, in the office, or on the go. NUTSÓLA is perfect for those who want to live a healthy active lifestyle.“It’s not Granola it’s NUTSÓLA: Use just like Granola but with way more options. Make Bars – Use as a Topping – Blend It – Roll it into Energy Balls. NUTSÓLA can do all this. Get fun and creative!

MISSION: Every NUTSÓLA mix purchase we donate 1 pre-made bar to those in need. We believe in being part of a team and everyone makes such a big impact.

FAMILY RUN AND OPERATED: All started in our home kitchen back in 2012 and so happy to share this with the world.”

You can learn more or purchase their bags here ??

NUTSOLA on Amazon!

For this recipe I used the Vanilla Almond, but they have a variety of flavors, and they all would work great here!

DIY Nutsola Granola Cups

-Preheat oven to 250 degrees F

-Combine one bag of Nutsola Superfood Mix + 2 tbsp of water

-Pack tightly into a sprayed or lined mini muffin pan

-Bake for 15 minutes

-Let cool COMPLETELY before removing from the pan. ENJOY!

Here’s why they’re GREAT for a pre-workout snack! Added bonus, they’re hubby AND toddler-approved!

I hope you enjoy this recipe and as always, feel free to reach out to me on IG with questions!

Oh, PS—it’s also the BEST topping for anything, oatmeal, yogurt, toast or even roasted sweet potatoes w/ nut butter.

XOXO

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3-Ingredient Paleo Banana Pancake Bread

January 31, 2019by Cassie LongLeave a Comment

This week I am challenging #WaffleWednesday with this super simple Paleo Banana Pancake Bread.

Ingredients:

1/2 Cup Birch Benders Paleo Banana Pancake Mix (I bought mine at Target, in sale for $3.99)
1/2 Cup Water
Ripe Banana
Enjoy Life Foods DF Chocolate Chips (Optional)

Directions:

Preheat oven to 350 degrees
In a Kitchen Aid mixer, add 1/2 cup pancake mix, 1/2 cup water + 1 ripe banana
Mix until blended smooth
Add to small greased cast iron skillet
Top with chocolate chips (optional)
Bake for 20-25 minutes, until golden brown

This turned out AMAZING, was super simple and will now be a staple in the Long house 🙂

Let me know if you guys try it out! Don’t forget to head over to my Instagram where I share more of my food diaries for myself as well as Char, my almost 11-month-old…BRB, while I cry over the fact that she’s almost a toddler.

That’s all for now, XO.

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3-Ingredient Chocolate Covered PB Stuffed Dates

January 31, 2019by Cassie LongLeave a Comment

Happy Hump Day!

I’ve been a little under the weather this week but before that happened I made these oh so yummy, super easy treats. I am so excited t share these 3-Ingredient Chocolate Covered PB Stuffed Dates.

Ingredients:

Pitted Dated
Nut Butter ( I used Jif Natural Creamy PB)
Chocolate Chips (I used Enjoy Life Foods DF)
Coconut Oil

Directions:

Peel open dates and stuff with desired amount of nut butter
Melt 1/2 cup chocolate chips with 1 TBSP coconut oil (30 sec.)
Dip PB stuffed dates in melted chocolate
Lay on parchment paper + place in fridge for 30 minutes
Taste test + try not to devour all in one sitting 🙂

These are the best mid day snack and late night sweet tooth craving! Recipe adapted from Lex over at Restoring Radiance–> Click HERE for her Instagram + HERE for her blog.

I hope you guys have a great rest of the week and a very happy start to February!!!

That’s all for now, XO.

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6-Minute Instant Pot Hard Boiled Eggs

January 24, 2019by Cassie LongLeave a Comment

These 6-minute hard boiled eggs are by far the fastest and easiest to make + peel that I have ever made ??

What you’ll need:

Desired number of eggs (I did 6)
1 cup of water
Bowl of ice water for after
Steamer basket for Instant Pot (yours should have come with one)

Directions:

Place steamer basket in Instant Pot + add 1 cup of water.
Place desired number of eggs in pot
Close lid and ensure it is on “SEALING.”
Manual pressure cook for 6 minutes (it will first take a few minutes for it to come to pressure, once it does your timer will reappear and begin counting down).
One the 6 minute timer goes off, use a towel or pair of tongs to move the pressure nob from “SEALING” to “VENTING.” Immediately move your hand away as the pressure will begin to release.
Once all pressure is released, about 1 minute, use tongs or a slotted spoon to move all eggs over to a bowl of ice water to stop the cooking process.
Click cancel on Instant Pot to turn off the warming setting.
Let eggs chill until you peel them. Store in an air tight container in the fridge for up to one week!

I’ll be enjoying my eggs plain as well as on salads + toast all week long ?? What’s your favorite way to eat hard boiled eggs?

PS–sharing my favorite tip for peeling hard boiled eggs over on my Instagram, be sure to follow me there for daily eats!

That’s all for now, XO.

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Instant Pot Sweet Potatoes

January 17, 2019January 25, 2019by Cassie LongLeave a Comment

So I got an Instant Pot for Christmas and y’all, I was so excited. And then I got really overwhelmed with all the settings and didn’t have enough time to really research what they all meant so it sat on my countertop up until 2 days ago. I found a recipe for sweet potatoes on Pinterest and it looked really simple so I decided it give it a try!

Y’all, these were the best sweet potatoes I’ve ever had… seriously, ever.

It was the PERFECT way to break in my Instant Pot because now I feel a little more confident even though I still don’t know what most of it means. You can find the recipe I used here or I’ve also posted it below with my own photos + my sweet potato breakfast bowl ?

Instant Pot Sweet Potatoes:

1. Scrub sweet p’s using water + brush