Omnia Health

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Omnia Health

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My name is Meg Goodwin of Omnia Health and I am a Registered Nurse, Dietitian, Yoga Instructor, and Group Fitness Instructor offering my expertise through a variety of health and fitness services to the Lewes Community and beyond.

04/04/2025

I am enamored with the idea of chia seeds! They are high in protein, healthy fats, and fiber. 1 ounce, about 2 Tbsps, provides 5 grams of protein (chia seeds are a plant based complete protein with all nine essential amino acids, by the way,) 9 grams of healthy fat (an omega 3 fatty acid called ALA that may lower LDL’s and blood pressure - wow!) and 10 grams of fiber (that’s about 30% of the recommended daily fiber intake - amazing!!! A little sprinkle to your oatmeal or yogurt or in a smoothie is a powerhouse nutrition boost!
Another option is to make a chia pudding. Anything goes for these puddings, any spices, fruit add-ins, granola, nuts, and sweeteners. Play around with different ingredients.

My basic chia pudding recipe:
1 3/4 cups milk (of your choice)
1/2 cup chia seeds
Cinnamon to taste
Maple syrup to taste

Whisk together all the ingredients in a bowl. Let sit for 5 minutes and whisk again. Refrigerate overnight. Add your extras and enjoy!

03/21/2025

National Nutriton Month continues! Food is a powerful component of our health, but, sometimes, we eat for reasons other than pure nourishment. We eat because we are sad (or happy!), because we are lonely (or out with friends!), because we are depressed or angry…all sorts of reasons. Eating out is our default for entertainment. If you are trying to make improvements in your intake or trying to cut out the emotional or celebratory eating, plan ahead! Come up with ideas to socialize in places other than restaurants. Get a plan together to deal with sadness, depression, anger, loneliness that doesn’t rely on feeding your feelings. Anything can work… call a friend, take a bath or a walk, read a book, listen to music, shop (not for snacks😏.) Just make a plan so that you know what to do the next time any of those “make you want to eat a whole bag of chips or a whole carton of ice cream” feelings come up. Here’s to healthy eating!

03/14/2025

March is National Nutrition Month! This is a good time to reevaluate what you put in your body. Often, we look to supplements to improve our health, but natural foods are the best way to get your nutrients with, maybe, just a little boost from a basic multivitamin (unless you have a specific deficiency.) Increasing your fruit and vegetable consumption is one way to boost vitamin and mineral intake as well as fiber and antioxidants. Try adding a fruit or vegetable serving every time you eat a meal or snack. Be adventurous! There are lots of more exotic fruits and vegetables in the grocery stores these days. Maybe starfruit or dragon fruit will become your new favorite snack!
Need more help with your diet? Reach out to me!

02/28/2025

It’s triceps day! Happy Friday, everyone!

02/21/2025

Sometimes it’s hard to get started on an exercise program. Think about starting with something you know…like walking! Set a goal for distance or time and start moving; you already know how to do it! A step tracker, a simple inexpensive one or an iWatch type device, can help you chart your progress and make sure you are meeting your goals. Sometimes the hardest part is just starting. This week, the weather looks great for getting outside. If you need more motivation, reach out!

02/07/2025

Have fun this weekend watching the Super Bowl! Include healthy eating choices and splurge just a little. Remember, YOU are not burning calories like your favorite players!

02/01/2025

Happy February and American Heart Month!
Tips for a healthy heart according to the NIH National Heart Lung and Blood Institute:
1. Get enough quality sleep.
2. Maintain a healthy weight.
3. Eat better.
4. Be more active.
5. Stop smoking.
6. Control cholesterol.
7. Manage blood sugar.
8. Manage stress.
9. Control blood pressure.
10. Practice self-care and find social support.

Need help with any of the above? Reach out to me!

01/24/2025

Friday squat challenge! Enjoy this quad burning few minutes with me and Ellie😃

01/17/2025

Have you ever noticed that when you are especially hungry you crave junk food? Stave off the cravings by incorporating healthy snacks in between meals! Choosing a combination of protein and carbohydrate gives you energy you need right then and for later. Some of my favorites are peanut butter and banana, nuts and dried fruit, and yogurt. I always keep a bag of nuts with me in case of emergency hunger!
Happy weekend!

01/10/2025

Are you trying to lose a few pounds this year?
Try eliminating or decreasing sugary beverages. Sodas, high sugar fruit drinks, specialty coffee drinks all have what we dietitians like to call “empty calories”, meaning low nutritional value for the calorie amount. Replacing those drinks with water or plain coffee or tea or even replacing a soda with a diet soda, can help in your effort to decrease your overall calorie intake and assist with weight loss.
Need more information? Reach out at omniahealthlewes.com

01/06/2025

My Gratitude Journal Entry Jan. 6, 2025:

01/01/2025

Happy New Year!

Address

Lewes, DE
19958

Website

http://omniahealthlewes.com/

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