here's my guide:
step 1: update your adobe reader to latest version (9.xx) or even better remove it and put FoxIt Reader (much smaller and faster).
step 2: update flash player plugins for IE and FF
step 3: download 2-3 anti-spyware softwares and check your computer
step 4: once you are clean login and change all your paswords and fix the sites.
step 5: monitor what's going on...
- - - -
extra steps
* Download and use Total Commander 7.5 that has password encryption option that makes your passwords safe (this I haven't found on any other software and that's the weakest point of most of ftp clients)
* always have anti-virus, firewall and anti-spyware app active (I use Nod32 Smart Security AV+FW + AdAware)
* use only firefox and chrome instead of IE
all mentioned software you may find and download at
http://www.filehorse.com