Notes

I have managed to delete a Note from my iPhone which I really need. 2 questions:

1) Can I extract that Note from the iPhone backup on my Mac? I don't want to restore the whole backup as that would overwrite everything else.

2) Can I stop Notes from automatically saving every entry as soon as it's typed? I lost my information by accidentally highlighting the whole note instead of one word when I was changing something.

Any suggestions gratefully received.