I always use the heavier thread that is made just for hand quilting, and I like to use the color that looks the most pleasing to me. Your quilt can have a lot of different colors, and really it doesn't matter if you use a lighter or darker color. I also like to use the larger size of the inexpensive wooden hoops, but that is just my preference. You do need something to hold the layers taut while you do your quilting.
Here is a nice tutorial on the quilting stitch:
http://www.threadsmagazine.com/item/...uilting-stitch
My last best suggestion is: don't worry about your stitches being perfect! Just do the best you can, and as you practice, your stitches will get better and better.
Hand quilting is very fun to me.
sincerely,
Levada Pendry