If I remember correctly, you should be able to add sources by running apt-setup as root. Then just select from the list. Pick one close to your country. Otherwise, edit the sources.list by hand. I think there's a listing of apt servers on the debian website somewhere.
As for knowing which packages were updated. When you run apt-get upgrade, it will list which packages it will upgrade. Alternatively, you could do a dpkg --get-selections > before.txt before you upgrade. Then do a dpkg --get-selections > after.txt after the upgrade. The compare the two text files to see what is different. I think you can do that with the command diff.
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