I use palm shortening. I just use my bare hands, then rub the excess into my skin. That's for baking. For cooking on the stovetop I use olive oil. No sprayer, I just pour a little in the pan and spread around with a metal spatula, or my fingers if the pan is not already hot (olive oil is a great skin moisturizer, too!)
Using well-seasoned cast iron, you only need a little oil. Oh, after cleaning the cast iron I rub in a little of the palm shortening before putting it away.
Jen