how do you guys backup your PPC before flasing?

[SyXbiT]

I'm currently on a Sprint Touch Pro (Raphael) and ROMs seem to come out every 5 days.
it became a huge pain to backup everything, restore it etc..

I started using UC, and that worked pretty well, but I still have to manually backup contacts
For some programs, like Opera 9.5, I know the folder with bookmarks, so I restore that folder by copying it over with xcopy with UC.

Use PPCPimBackup for contacts
folder with settings for Opera and some other programs
copy ringtones

but what about email?
is there a way to do this quickly, rather than put in my settings again and again.

also, there are programs where I don't know where the settings are held (probably in the registry) which makes things a pain.

I'm interested in your ideas, and how each of you has learnt to speed up reflashing

thanks for the input