Well, *sigh*, I found some stuff.
First, I would go to Edit>Preference>Devices
-check "Disable automatic syncing for iPhones and iPods"
Read
this about creating a backup. I would also backup the backup file.
Check the list for your version iPod and see what actually gets backed up. You may want to look into a backup app in the store.
The document covers restoring from backup. I would print and read that page until you know it backwards. If you lose your data, it's gone. It's possible you may be able to re-download the apps themselves--not sure about that.