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5 Simple Ways to Keep Kids Healthy During Cold & Flu Season

With the colder months rolling in, sniffles and sneezes are bound to show up, especially around kids. While it’s tough to avoid every bug, a few smart habits can help keep your little ones healthier this season. 


Teach ‘Soapy Hands, Healthy Hands’

Good hand hygiene is a game changer. Make handwashing fun by singing a quick song while scrubbing with soap and water for at least 20 seconds. This habit is crucial, especially after kids cough, sneeze, or play outside. According to the Centers for Disease Control and Prevention, regular handwashing can lower the chances of catching a cold or flu by as much as 20%.

Make Sleep a Priority

Sleep is a superhero when it comes to keeping immune systems strong. Kids need around 9-12 hours each night, according to the American Academy of Sleep Medicine. A relaxing bedtime routine — like a story or some soft music — can help them wind down. Keeping a consistent sleep schedule will keep their immune systems in top shape, making it easier to fend off any bugs.

 

Pile On the Power Foods

Give those immune systems a boost with colorful fruits and veggies. Vitamin C-rich options like oranges, strawberries, and bell peppers, along with zinc-packed foods like yogurt and nuts, are great choices. A balanced diet not only keeps kids feeling strong but also helps them fight off illnesses. Even a small side of fruits or veggies at each meal can make a big difference!

 

Playtime = Strong Immune System

Staying active keeps the immune system humming along! Encourage kids to move around for at least 60 minutes a day, whether it’s dancing, jumping rope, or playing a game of tag. Physical activity keeps their bodies resilient and energized, ready to tackle the season ahead. 

 

Avoid the Germ Zone: Keep Hands Away from Faces

One of the easiest ways for germs to enter the body is through touching the face, especially the eyes, nose, and mouth. Remind kids to keep their hands away from their faces as much as possible. This simple trick, combined with regular handwashing, can drastically reduce their exposure to pesky cold and flu germs!

In a Nutshell: Keeping kids healthy through cold and flu season is all about the basics—good hygiene, enough sleep, nutritious foods, staying active, and avoiding germs. By encouraging these simple habits, you can help your kids stay well and enjoy the season without the sniffles!





 

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The Arc Gateway, Inc. and The Arc Gateway Foundation, Inc., are Florida corporations operating as 501 (c) (3) charitable organizations serving Florida. Both organizations are registered with the Florida Department of Agriculture & Consumer Services. A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE WITHIN THE STATE: 1-800-HELP-FLA (435-7352) or www.FloridaConsumerHelp.com. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE. Registration #CH428, #CH13805.
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Dawn VonStein

Pollak Training Center Program Manager

A native of Pensacola, Dawn VonStein graduated from the University of West Florida with a bachelor’s degree in early childhood and elementary education.  She began working at The Arc Gateway in 1993 as a support specialist for the Women’s Training Center where she felt she could use her teaching background to help teach daily living skills to the women at the group home. When asked why she has made her career at The Arc Gateway she says it is, “because there are few other places I could work where every day is different, I feel like I’m making a difference in someone’s life, and I am truly loved by those I serve.”

Dondie Roper

PALS Program Director

Dondie is an innovator with more than 15 years’ experience driving results in program management, marketing, and media production. In addition to her studies in Journalism and Communication Arts at the University of West Florida, Dondie has received certification in Nonprofit Management. Dondie is very active in the community serving on board of directors for area nonprofit organizations, secretary/treasurer for UWADA, Loaned Executive with United Way, and volunteer with Special Olympics.

Jennah White

Special Projects Manager

Jennah began her journey with The Arc Gateway in the fall of 2016 as an assistant to Human Resources. During her time with the agency, Jennah has acquired her Bachelor’s Degree in Psychology along with a Certificate in Human Resources both from The University of West Florida.  Jennah can be considered a “jack-of-all-trades” thus securing her role as the Special Projects Manager (Office Manager). She also takes an active role in her community as a member of Pensacola Young Professionals.

Níta J Hooks

Senior Adult Program Manager

Níta started working at the Arc Gateway in January 2019 as the Senior Adult Program Manager. She began working in the Developmental Disabilities field in 2015 as a Support Coordinator and has worked as Supportive Living Coach and a QMRP. Níta earned an Associate Degree in Pre-Nursing, a Bachelor of Science in Psychology, and a Master of Education in Mental Health Counseling. She also worked as a Licensed Clinical Mental Therapist in Mississippi with all populations. “It is a joy to get up each morning, come into the program and work with such a wonderful group of people who keep me on my toes. I wouldn’t trade this job for anything in the world.”

Amanda Holtzhower

Human Resources Manager

Bio 

Rebecca Baron

Residential & Community Service Director

Rebecca is a Pensacola native who graduated from the University of West Florida with a degree in Early Childhood and Elementary Education. She has been a part of The Arc Gateway team for over 2 decades, starting her career with us in 1997. Rebecca’s first position with The Arc Gateway was a Support Specialist in the Pal/Ace program. From that role she became a Group Home Manager with one of our female group homes, then moved into her current position as Director of Residential and Community services. “I love making a difference in the lives of people we serve and assisting them to achieve their goals and gain skills toward independence.”

MaryAnn Bickerstaff

Children’s Services Director

MaryAnn Bickerstaff began her career at The Arc Gateway in 1986 as an Infant Toddler Developmental Specialist soon after completing an internship with the Pearl Nelson Center’s Early Intervention and Preschool programs at the completion of her Bachelor’s Degree in Special Education at the University of West Florida. After working in this role for four years, MaryAnn became the Early Intervention Coordinator and in 1990 assumed the position as Children’s Services Director. During this time, she is proud of the program’s growth and diversity in funding, including grants and fundraising activities, but she is most proud of the impact her team is making in the lives of children every day. MaryAnn is very engaged with community partners and serves on the Board of the Early Learning Coalition and the Operational Support Team of Achieve Escambia among others. MaryAnn is a proud to be a native of Pensacola.

Stephen Rampersad

Chief Advancement Officer

Stephen Rampersad lives in Pace, Florida, with his beloved wife and two sons. He’s deeply involved in community advocacy, but cherishes the role of fatherhood above all else. Stephen’s commitment to community engagement shines through various roles such as Chief Advancement Officer at The Arc Gateway, Board President of Hope Above Fear, and Ambassador for the Greater Pensacola Chamber of Commerce. When he’s not busy with his professional responsibilities, Stephen enjoys spending quality time with his family and finding peace in the tranquility of fishing. He values life’s simple pleasures and approaches each day with gratitude.

Lea Farrington

Chief Financial Officer

Lea joined The Arc Gateway in 2021, bringing with her over 18 years of experience in finance and accounting.  Lea earned her Bachelor’s degrees in accounting, finance and management at the University of Mobile in Alabama and a Master’s in Business Administration at the University of West Florida. Lea is also a Certified Public Accountant in the state of Florida. For several years, she has worked in the nonprofit industry, both domestically and internationally. As a Pensacola native, Lea is passionate about meeting the needs of the Northwest Florida community. In her spare time, she enjoys hanging out with her family and living up to her “boymom” title.

Cathy Lauterbach

Chief Operating Officer

Cathy Lauterbach has shared her talent with The Arc Gateway for over two decades. A California native, Cathy obtained a bachelor’s degree in management from St. Mary’s College in Moraga, California. She began her employment with the agency in 1995 as an employment specialist. From that role, she became the program manager at the Pollak Training Center before moving into the position as director of Residential and Community Services, and now her position as COO overseeing adult programs at The Arc Gateway.

Melissa Rogers

Chief Executive Officer

Missy has been working in the field of developmental disabilities since 1997.  Throughout her career she has performed in a variety of roles including direct care, case management, fundraising and administration.  Her extensive knowledge base and experience allows her a unique perspective and understanding of issues facing the disabled community.  Missy’s passion and dedication can be felt in her decision-making process as she always puts the best interests of those being served by the agency first.  In her spare time, she can be seen acting with a local dinner theater acting troupe. Missy holds a Bachelor’s Degree in Psychology from Elon University in North Carolina and is originally from Virginia.