Well if you backed up your contacts you can do it through iTunes when you click the name of your phone if you haven't it will ask you make a name on itunes on computer ( by clicking your getting into the itunes settings for your phone ) and press contacts answer all info then it should after you press sync.
For everything else when you add your email into the iPhone in mail setting you can sync calendar email etc.
you can make notes that will sync to gmail so you don't need to fear you would lose them if you delete your email account. When you put it back the info will come back. Notes is an apple app like word processing kindov.
I can definitely help! I know the importance of having access to your friends and family contact information. I'm glad that you have successfully created a backup using Backup Assistant! The next step is to simply transfer your contacts using the VZ Contact Transfer application available in the app store on your phone. For your conveinece, I have provided a helpful link http://bit.ly/SZBvvz with step by step instructions to ensure your success!
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