v0.1.4 — prebuilt Docker image on GHCR (closes #5)

Adds a GitHub Actions workflow that builds and pushes the Docker image
to ghcr.io/rgjorge/containerflow on every tag push, so end users can run
ContainerFlow without cloning the repo or building locally.

- New workflow: .github/workflows/docker-release.yml
- docker-compose.yml: uses the prebuilt image from GHCR by default
- New docker-compose.local.yml: override for building from source (devs)
- .env.example: simplified + adds COMPOSE_FILE toggle for local build
- README EN + ES: quick-start updated to no-clone flow
- .gitignore: ignore task/ planning notes dir

package.json

@@ -1,6 +1,6 @@
 {
   "name": "containerflow",
-  "version": "0.1.3",
+  "version": "0.1.4",
   "license": "AGPL-3.0-or-later",
   "author": "Jorge Gonzalez D. (RGJorge)",
   "type": "module",