you can make it more seemless by adding a thrid frame.
the third frame will be almost invisible (make it 1 pixel in width or height -- however you layout is).
that frame will reload every 20 seconds.
if there is a change/addition, it will use javascript to repopulate the items in the frame with the popup menu.
it might be tricky to do, but it will seem seemless since the user won't see the page flicker when refreshing/updating.
but if time is a constraint and you really don't want to put in that extra work, then go with meta refresh on the popup menu frame :-)
-sridhar