I've got a Ciener conversion kit, and I love mine. They run about $150-$180 but IMO are well worth it. Sometimes the 30 round mags need a little tweaking on the feed lips to function 100%, but it's not that big of a deal.
As far as uppers, there are a few companies making them but they usually are a bit pricey if you ask me. They're great if you need match grade accuracy out of it. But if not there are other routes you can go.
I've got an upper pieced together with an old rec. with no brass defelector or forward assist. If you look around you could probably put together a blaster for about $200.
A friend of mine put together a few with old uppers and used barrels that looked shot out, and still got real decent accuracy at 25 yards. Not match grade, but still real good.