Update manpage

added `--no-open` from #257
added list of bower commands to pkg
fixed some formatting things in the man (some lists were formatted as
code blocks and some args were listed incorrectly)
updated the readme on how to update the man page
got rid of whitespace at the end of lines in favor of `<br>`
updated the help command and converted it to coffee

... i'll add a PR for roots.cx after this one is done