Hide a menu-item and its submenus and display a ‘Log in’ link if the user is logged out

I need, somehow, to enable that when you logout, that ‘My Account’ item is getting hidden from the navbar, and instead it displays a ‘Log in’ link. The item ‘My Account’ also have submenus with the items ‘Log out’ and ‘Track your order’. This should be hidden as well (I guess it gets hidden when you hide the parent ‘My Account’).

How to add an export function to a custom Option Theme Page

I’m creating a new WordPress template and I have a question:
I’ve added a custom Option Page to my new template (you can see what I’m doing Here and Here) but now I would like to add a new function.
Do you know Si Contact Form? In this plugin the end user can download a backup of all the settings and Upload it on a different website.
I would like to be able to add the same function into my new option page.
I know how to backup my settings logging to phpMyAdmin but sometimes end-user can’t login to phpMyAdmin or simply it’s better that he/she doesn’t login to phpMyAdmin :-).
Have you got any solution to this?
Actually all my custom functions are named:
‘appaqua__zona1c’;’appaqua__zona1x’ and so on… my theme shortname is appaqua.
Please by kind with me, I’m not a professional programmer and I’m really sorry if I used wrong words to explain what I need.
Thank you very much to all!