adds instructions, includes seeds for Users, Pages, Posts

## To avoid duplicates after you pull a new db file, EITHER 
## selectively uncomment the items you want to add and run $rake db:seed
## OR
## disconnect from your database (stop rails server, quit PG Commander)
## uncomment all commands  
## run $rake db:reset, which will drop all contents of the current database 
## and remake your datbase for you using the db/seeds.rb file