how do I.......................................
mke a list of my channels in a Word file?
You can use channel reports to output files containing variously filtered portions of your channels. None of the default templates create a plain text list of channels, as far as I can tell. However, I expect that the HTML output of the "my blogroll" template should be pretty close to what you want. You should easilly be able to modify a copy of it to put out exactly what you want by examining each of the various templates included with the package and stealing the parts you need.