I use a hybrid of Prism's method. She posted on starch when I first started and asked. The only fabric I prewash is flannel because it shrinks so bad. I'm not trying to start a war on wash vs. no wash, it's just the way I do it.
I use a 1:1 solution exactly as Prism suggests above. I either spray it on with a spray bottle if it's a small piece, or I paint it on with a paint brush and toss it in the dryer. Then I press, NOT IRON, with a steam iron. I don't stitch on a single piece that hasn't been heavily starched.
I find the starch has greatly improved my accuracy both with rotary cutting and my 1/4" seam. My points are great and I am making more complex patterns. I consider the StaFlo just as important as a seam ripper, iron, cutting mat and rotary cutter.
I hand quilt almost everything. I've practiced machine quilting a couple times. I have absolutely zero problems handquilting. I can SID, echo or freehand with no problems. I wash everything AFTER it's been quilted.
I sure hope this helps.