An SEO technique is considered white hat if it conforms to the search engines' guidelines and involves no deception. As the search engine guidelines are not written as a series of rules or commandments, this is an important distinction to note. White hat SEO is not just about following guidelines but is about ensuring that the content a search engine indexes and subsequently ranks is the same content a user will see. White hat advice is generally summed up as creating content for users, not for search engines, and then making that content easily accessible to the online "spider" algorithms, rather than attempting to trick the algorithm from its intended purpose. White hat SEO is in many ways similar to web development that promotes accessibility, although the two are not identical.
In our research with what we have done for ourselves and our clients, there is a definite co-relation between content greater than 1000 words and better rankings. In fact, we are finding amazing ranking jumps when you have content over 3,000 words, about 12 original images (images not found anywhere else online), 1 H1 (not keyword stuffed), 12 sub-headlines (H2), 12 relevant internal links, 6 relevant external links and 1 bullet list. I know it sounds like a lot of work and a Big Mac recipe, but this does work.
Really its just a matter of getting creative - grab a cup of caffeine and think for a minute about what resources you have to try to get some insight on your visitors (or target markets) and their needs before you dive in. Think about how much time it might take you (or what the cost of the reports would be if you are going to buy some market research reports), and tack that onto your billing as an optional service.
Hey Ted, thanks for the great questions! The peak times refer to your particular time zone, if you are targeting an audience that resides in the same zone as you. You can also use tools to find out when most of your audience is online. For example, Facebook has this built into their Page Insights. For Twitter, you can use https://followerwonk.com/. Many social posting tools also offer this functionality.