The Pragma No-Cache meta instructs the engines as well to NOT cache that document in their index.
Google created their own tag, the No-Archive tag, to offer webmasters a way of keeping google from caching the website.
As for Submissions...if you like to control your own submissions without just trusting that bots will show (especially if ya help them along) and index you...then I'd recommend
Traffic Freaks.
You can control multi-site submissions in numerous different formats: real-time, pre-scheduled or recurring-schedule submission. Makes managing submissions for lots of sites MUCH easier.
I would consider submission strategies though carefully on how you deploy your SEO campaigns as well as how you are going to manage it on-going. Things that make you go hmmmmm.
