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If you're stuck using Windows....
[ZDNet] Top 10 tips to keep that new computer spy-ware free
Get AdAware from Lavasoft:
http://lavasoft.com
Make Firefox your default browser:
http://blogs.zdnet.com/Spyware/?p=733
and use it for everything (except Windows/Microsoft Update)
[ZDNet] Top 10 rogue anti-spyware spyware
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