OK, someone else posted a link to steps on cleaning the flame trap, that should do you good. It's not a very difficult operation, you should be able to accomplish it in about 20 minutes, tops, with just a screwdriver and maybe some pliers.

The oil trap, however, is another story. This requires removal of the intake manifold because the oil trap is located directly underneath it, I think on the passenger side of the motor. I haven't done this yet on my car so I don't want to try and give you directions based on my asumptions, and have it be wrong. I have heard someone say they've disconnected the large line that runs from the oil trap across the top of the engine and, during an oil change, with the drain plug removed, poured motor flush or some other solvent into that line. If the trap is clear, the motor flush should run right through it, into the oil pan, and right back out through the open drain plug and into your drain pan. If there is a little oil in the trap, like it's partially filled or clogged, the motor flush should loosen it up and get it out. If no solvent comes through into the drain pan then you know you have a completely plugged oil trap and you should remove it and clean it mechanically, or replace it. Maybe someone else can confirm or deny this technique, sorry I couldn't be of any more help, this job is on my next to do list for my car.