How can I prevent my own content from being indexed or remove content from Google's index?

http://www.google.com/support/webmasters/bin/answer.py?answer=35301&topic=8459
" How can I prevent my own content from being indexed or remove content from Google's index?

You can instruct us not to include content from your site in our index or to remove content from your site that is currently in our index in the following ways:

• Remove your entire website or part of your website using a robots.txt file.
• Remove individual pages of your website using a robots meta tag.
• Remove cached copies of your pages using a robots meta tag.
• Remove snippets that appear below your page's title in our search results and describe the content of your page.
• Remove outdated pages by returning the proper server response.
• Remove images from Google Image Search using a robots.txt file.
• Remove blog entries from Google Blog Search.
• Remove transcoded versions of your pages (pages we've reformatted for mobile browsers).

If the content is currently in our index, we will remove it after the next time we crawl it. To expedite removal, use the URL removal request tool in Google Webmaster Tools.