Easiest way to upgrade (custom) ROM to latest build?

[muzicman82]

So, I have a Sprint Touch Pro running the Juicy 7 ROM, which is fantastic. I'd like to stay on top of current builds of this ROM. So, is there a way, without too much hassle, to backup my own installed programs and settings for easy restore when I flash to the new builds? Does Sprite Backup do this? I tried using that before, but it failed horribly.

Contacts and such are restored with ActiveSync, but things like e-mail account settings and other preferences can take hours to reconfigure.


Ideas?