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Replacing the chain and sprockets is relatively easy, and that link I posted above should have all the information you need. But if you use a master link and clip like I do, make sure you know what you're doing and get it right. If you use a rivet tool, I guess the same thing applies. A chain that comes apart can be deadly when it locks the rear wheel unexpectedly at the wrong time in traffic.
I like RK X-ring chains for the quality and price. JT sprockets are good.
As far as the sprocket ration you choose, that link I posted above has a lot of information about that, and should help you decide what you want.
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