SEO Improvements/Optimization help for a smal osCommerce site

This is an os Commerce based site. I am looking for some technical and marketing things to get more business to my site. I am open to any and all suggestions since I am not sure what need to be done.... So most importantly I need education, ideas and lots of patience. This is what I know I need done: -SEO Optimization: I need the Header Tags Controller, to change my page headings for me. I need my URLs also converted. -Help with getting on the first 2 pages of the big free search engines with specific key words (variations with soap, lip balm, bath salts, lotion and the words: natural, handmade, handcrafted, artisan, herbal, specialty. And also gift baskets with variations of the previous words. I need this with a minimal amount of additional fund spent. -I might need: RSS feed to help with this, a google etc friendly dynamic site map, link building (and only with real sites, no porn, pharmacies etc.) -what I don't need: spam methods, cheap links, etc. Please PM me the following information: -What methods, upgrades etc. you recommend and the cost for each -What type of volume increase in traffic is reasonable to expect? -Examples of past work I uploaded the site address as a file...I hope it worked, if not I'll PM it to you.