Pages updates

docs/practices/nourishing-the-body.md

@@ -39,6 +39,8 @@ Herbal teas are one of the gentlest ways to rebalance the body throughout the da
 
 Learn your own patterns. The tea that works for someone else may not be yours — experiment gently.
 
+- [ ] Try a new herbal tea
+
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 ## Fasting as reset
@@ -47,6 +49,8 @@ Fasting doesn't need to be extreme to be effective. Start with one day a week of
 
 The goal is not deprivation. It's giving the digestive system the rest it rarely receives in a culture of constant consumption.
 
+- [ ] Try eating or drinking only fruits (smoothies allowed with coconut water) for 24 hours
+
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 ## What touches your skin
@@ -55,6 +59,12 @@ Gradually replace clothing and bed linen with natural, non-toxic materials: orga
 
 The same applies to what you put _on_ your body. A self oil massage (_abhyanga_) with a simple, chemical-free oil suited to your constitution — or just pure coconut oil — is a daily practice that nourishes skin, calms the nervous system, and reconnects you to your own body with care rather than criticism.
 
+- [ ] Replace one item of synthetic clothing with a fully natural alternative 
+
+??? info "Hint"
+    Start with underwear as research shows synthetic underwear made dogs and humans infertile!
+    Thankfully it can be reversed in 6 months after you stop wearing it.
+
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 ## Small detox steps

docs/strategies/community-sovereignty.md

@@ -18,9 +18,9 @@ Sovereignty is not something you achieve alone. It is built in relationship —
 Every dollar spent at a supermarket feeds a system designed to concentrate wealth and power. The alternative is older than capitalism: direct relationships with the people who produce what you consume.
 
 - Join a local CSA (community-supported agriculture)
-- Buy from farmers' markets — talk to the people behind the stall
-- Trade skills: help with a harvest, offer web design, teach a class
-- Grow something yourself, even if it's just herbs on a windowsill
+- [ ] Buy from farmers' markets — talk to the people behind the stall
+- [ ] Trade skills: help with a harvest, offer web design, teach a class
+- [ ] Grow something yourself, even if it's just herbs on a windowsill
 
 When your food comes from someone you know, the transaction becomes a relationship. That relationship is the foundation of a parallel economy.
 
@@ -50,10 +50,10 @@ Research what's possible in your jurisdiction. Find lawyers and politicians with
 
 Start small:
 
-- Cook a meal for someone who is struggling
-- Sit and listen to someone who is lonely — just listen, no advice
-- Clean a section of your local park or river
-- Offer your skills (legal, technical, therapeutic) to those who cannot pay
+- [ ] Cook a meal for someone who is struggling
+- [ ] Sit and listen to someone who is lonely — just listen, no advice
+- [ ] Clean a section of your local park or river
+- [ ] Offer your skills (legal, technical, therapeutic) to those who cannot pay
 
 Do three kind things every week that you tell no one about. The anonymity is part of the practice — it purifies the motivation.