The 45-200 is nice, but not enough different from your current lens. The Panny 100-300 should be just the ticket, and it's not too expensive.
I've not used the Oly bodies, but I expect they are similar in handling to the GF series (flat, no grip, no built in finder.) I find the longer zooms tough to use on the GF1, and much prefer the GH2 or my wife's G1. The grip makes a big difference.