Correct me if I'm wrong guys, but I thing the OP is talking about the 'Updates are available' notification, which I think is what happens when the option - "Check for Updates but let me choose..." is chosen.
Or maybe, "Download updates but don't install them"?
I don't know which one, 'coz I do everything manually.
Auto updates are a huge pain meant only for the not-so-knowledgeable user, who wants the easiest option
Cyberman, you can also turn off the last 2 check boxes - "Microsoft Updates" & "Software Notifications" if you don't ever actually want to update MS Office etc.
You'll never get those notifications ever again
Go to "Change Settings" from "Windows Update" as described by sminlal.